Bear Canyon CrossFit – WOD
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