Bear Canyon CrossFit – WOD

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Back Squat

A) Back Squats (0:00-12:00)

3 reps Every 2 minutes x 6 sets

Building to a tough 3 from 65%

-90 sec rest- (12:00-13:30)

Back Squat

B) Back Squat Drop Set

Every 90 seconds x 2 sets

AMRAP Set (-2 till failure)

@ 75% of heaviest of A

Goal is to hit 8+ reps


Metcon (5 Rounds for calories)


1: 48 sec Bike or Row @ 90% Aerobic Pace

2: 10-12 Unbroken Thrusters

3: 30-50 Unbroken DU

4: Rest

Keep the effort extremely high on the bike or row.

Pick up the bar as soon as the timer beeps, and start the

thrusters. If you cannot keep the barbell movements

unbroken, then you need to scale. This format will help

build endurance if done correctly. Earn the rest, you will

need it.

Scaled: 45/35, 40-60 Single Unders

RX: 75/55

RX+: 95/65