Announcements
Happy Birthday to Reghan Pettit!
Bear Canyon CrossFit – WOD
Warm-up
2:00 Bike or Row
+
2 Rounds:
5x Empty Barbell RDL’s
5x Empty Barbell Hang Muscle Cleans
5x Empty Barbell Push Presses
Strength
Deadlift
A) Deadlift (0:00-12:00)
3 reps Every 2mins x 6 sets
Building from 65%
-1min rest- (12:00-13:00)
Deadlift
B) Deadlift Drop Set (13:00-16:00)
5-7 TnG reps Every 90 seconds x 2 sets
@ -10% of heaviest lift from A
-1min rest- (16:00-17:00)
Front Rack Lunge
C) Front Rack Rev. Lunges (17:00-21:30)
10-12 Total reps Every 90 sec x 3 sets
Empty Barbell
Metcon
Metcon (AMRAP – Rounds)
AMRAP 10:
1,2,3,4,5,6,7 etc.
Power Clean
Bar MU’s
Scaled: 95/65, Pull Ups
RX: 155/105 C2B
RX+: 185/125 Bar MU’s