Bear Canyon CrossFit – WOD

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Back Squat

A) Back Squat (0:00-12:00)

3 reps Every 2 minutes x 6 sets

Building to a tough 3 by the last set

Start at 65%

-90 sec rest- (12:00-13:30)

Back Squat

B) Back Squat Drop Set (13:30-16:30)

Every 90 seconds x 2 sets

AMRAP Set (-2 till failure)

@ 75% of heaviest of A

Goal is to hit 8+ reps


Metcon (Time)




Hang Power Clean & Jerk

Scaled: 75/55, Hanging Leg Raise

RX: 95/65

RX+: 115/75

*15min Time Cap

Duration: Medium

Feel: Muscular Fatigue: Your muscles should feel tired, but you should NOT. ie. not out of breath.

Your muscle endurance will dictate how fast or slow you go, without failing

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

30 sec Jumping Lunges

-15 sec rest-

30 sec Glute Bridge Hold

-15 sec rest-