Bear Canyon CrossFit – WOD

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Back Squat (5×3)

BSQ- E2M x5 sets Build to 3rm. Start at 75% and build

*GRIND, but focus on setting your midline then squating.

Metcon (Time)

For Time:

15 Snatches (squat)

30 CTB Pullups,

15 Snatches (squat) 135/95

30 Pullups
Its Going to Hurt, Just Send it.

Accessory work

3x 15 RDLs DB or BB into 3 x ME Plate Hip Thrust (single 45# into glute bridge)