Announcements
Happy Birthday to Trevor H.!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x RIng Rows
10x Push Ups
10x Air Squats
:30 FLR
Strength
Deadlift
A) Deadlift (0:00-10:00)
Every 2mins x 5 sets
2 reps @ 30×5 Tempo
No dropping from the top
Building each set to a tough double by the last set.
-1min rest- (10:00-11:00)
Deadlift
B) Deadlift Drop Set (11:00-15:30)
Every 90 seconds x 3 sets
3 reps @ 90% of A w/ no tempo
Metcon
Metcon (Time)
21,18,15,12,9 reps of:
Bench Press
9,12,15,18,21 reps of:
Cal Bike or Row
Weights:
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Accessory work
3 sets
40 sec Barbell Bicep Curls
-40 sec rest-