Happy Birthday to Michael S!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/ Row

10x RIng Rows

10x Single Arm RDL R/L

:30 FLR


Deadlift (5×6)

A) Deadlift (0:00-10:00)

6 reps Every 2mins x 5 sets

Building each set to a tough set of 6 by the last set

-1min rest- (10:00-11:00)

Deadlift (2×8)

B) Deadlift Drop Set (11:00-14:00)

Every 90 sec x 2 sets

8 reps @ 65%of A


Metcon (Time)

50,40,30,20,10 reps of:

Single Arm DB Floor Press @50/35

25,20,15,10,5 reps of:

Pull Ups.

*Note: Keep the floor press controlled on the eccentric.

Floor press is total reps, not each arm.

20min Cap

Accessory work

3 sets

12 Crossbody Single Leg KB RDL each side

-1min rest-