Bear Canyon CrossFit – WOD

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Back Squat (1RM)

You have all been asking so here it is. Take 15 Minutes to establish a new 1 REP MAX Backsquat. Allow your self 2 minutes of rest at those heavier attempts.

If you need a spotter for those MAX attempts ask.

WARM UP: 10 Empty Barbell

50% x5

60% x5



Then Singles from here on out.


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
As Soon as you break on your pull ups, start your next run!

Score max reps.