Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Romanian Deadlift (6×10)



Double KB RDLs

Slow lowering, emphasize glute contraction on the way up.


Metcon (Time)

4 Rounds

15/9 Calorie AAB

3 Rope Climbs

10 DB Box Step Overs 50/35 to 24/20″

Rest 1:30

This piece is designed to be a sprint for as long as you can hold. Two and a half minutes should allow you to get back on the bike and rip hard, get up the rope efficiently, and then see what you’re made of when your legs, grip, and lungs are pumping.