Bear Canyon CrossFit – WOD
Strength
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
Metcon (5 Rounds for calories)
EMOM 20
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