Make sure to join us for Sydney Fundraiser wow on June 22nd! All Classes will be adaptive!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Weight)

32min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Assault Bike

Min. 4) 15 American KB Swings 70/53

Pulling options:

1.) 15 Pull-Ups

2.) 10 CTB

3.) 3-5 Unbroken Muscle Ups

* You can climb a little on the back squat, but ideally the same weight the whole time.

*Share a barbell with someone if possible

Extra Credit

Metcon (Time)

50 HSPU strict if possible

10 Minute Cap

Think about how you attacked the 50 HSPU in 19.3 and start strategizing from there. However, we don’t want this to be a piece where you could’ve gone faster if your strategy was better – toe the line between strategy and pushing beyond what you think you can do.