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Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/Row

10x DB Single Leg RDL R/L

:30 Side Plank R/L

Strength

Sumo Deadlift (4 Sets of 6)

A) Sumo Deadlifts (0:00-8:00)

6 reps Every 2mins x 4 sets

Building each set

-1min rest- (9:00-10:00)

Strength

Sumo Deadlift (2 Sets of 8)

B) Sumo Deadlift Drop Set (10:00-13:00)

Every 90 sec x 2 sets

8 reps @ 65% of A

Metcon

Metcon (Time)

30,20,10 reps of:

Single Arm DB Bench Press 50/35

15,10,5 reps of:

Strict Pull Ups

Accessory work

Metcon (No Measure)

3 sets

12 Crossbody Single Leg KB RDL each side