Happy Birthday to Crissi L
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Overhead Walking Lunge Steps
Heavy AF means really challenging without putting you in a compromising situation. Build across the sets if needed.
Metcon (AMRAP – Reps)
AMRAP 3:00 x 4
50 Double Unders
10 Power Cleans 155/105lbs
10 Bar Facing Burpees
Continue where you left off after each rest
This is basically a 12 minute AMRAP with two rest windows built in. Pick up exactly where you left off and see how many rounds you can get total. Intensity should be high from the start keeping in mind the rest periods.
First set is a warm up set, second set is what counts
Remember with the sumo deadlift your starting position is going to look a little more like a squat than a traditional deadlift (your hips should be much lower in a sumo).