Bear Canyon CrossFit – WOD
Back Squat
Back Squat + Wall Balls
Every 2:30, 5 Sets
3 Back Squat @ 85%
20 Wall Balls 30/20#
Metcon (Time)
For Time:
50 Pull-Ups
40 Box Jump Overs 24/20″
30 Burpees
20 Overhead Squats 135/95#, 61/43kg
30 Burpees
40 Box Jump Overs 24/20”
50 Pull-Ups
Time Domain: 15:00-20:00
Time Cap: 25:00
RX+ : Overhead Squat @ 165/110#
Finisher
“7:00 Abs”
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank
Cool down/Mobility
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch