Happy Birthday to Thomas Richardson!

Bear Canyon CrossFit – WOD

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2 minutes Banded Monster Walks

(forward & back & lateral steps)


2 Sets

12 Jumping Air Squats

10 Kip Swings

30 sec Hollow Hold


Back Squat

A) Back Squat (0:00-12:00)

6 reps Every 2mins x 6 sets

Building to a tough 6 by the last set

Start @ 65%

-90 sec rest- (12:00-13:30)

Back Squat

B) Back Squat Drop Set (13:30-16:30)

Every 90 seconds x 2 sets

@ 75% of heaviest of A

AMRAP Set @ 20×0 Tempo

Goal is to hit 15+ reps

Avoid Pausing for a long time at the top. Crank those squats!!


Metcon (AMRAP – Rounds and Reps)

13min AMRAP

10 Power Clean & Jerk

7 Bar MU

15 Thrusters

14 C2B Pull Ups

20 Overhead Squats

21 T2B

Scaled: 95/65, Jumping C2B, Ring Rows, Knee Raises

RX: 115/75, Jumping Bar MU & Pull Ups, T2B

RX+: 135/95, MU & C2B, T2B

Duration: Medium

Feel: Control- Remain present during the whole workout, you should be able to walk away

and only be just slightly out of breath.

Muscle Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath.

Your muscle endurance will dictate how fast or slow you go, without failing

Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.

Accessory work

3 Sets

15 Barbell Curls

12 Barbell Upright Rows