Bear Canyon CrossFit – WOD

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Deadlift

Every 2:00 for 12:00

3 Reps @ 80-85%

Metcon (No Measure)

10:00 EMOM

8 Burpee Box Jump Overs 24/20”

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5-10-15-10-15-20

Thrusters 75/55

Box Jump Overs 24/20′

**After the 20 athletes will continue starting back @ 5 reps on the Thrusters and box jump-overs

RX+ 95/65

Cool down/Mobility

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch