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Bear Canyon CrossFit – WOD

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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