Bear Canyon CrossFit – WOD
Accessory work
4 Sets, for Quality
10-12 KB RDL
1:00 Superman Hold
6/6 Half Kneeling KB Rotational Chop/Lift
Strength
9:00 EMOM
min 1: 6/6 Dual KB or DB SL Romanian Deadlifts
min 2: 8-10 Seated DB Strict Press
min 3: 100ft KB Farmer Carry 70/55
*Sub: resistance band backward walk
Metcon (6 Rounds for calories)
“I Don’t Want Your Life!”
6 Sets
1:00 AMRAP
10 Deadlifts 225/155#
Max Effort Air Bike in Remaining Time
1:00 Rest b/s
RX+ 275/185#