Bear Canyon CrossFit – WOD

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Back Squat

Every 3:00 for 15:00

Set 1: 4 Reps @ 80%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%

Set 5: Max Reps @ 85%

Metcon (AMRAP – Reps)

12:00 AMRAP

50 Wall Balls 20/14#

40 Toe to Bar

30 Box Jump Overs 30/24”

20 Dual DB Thrusters 50/35#

10 Wall Walks

Goal: ~1 Round (100 Reps +/- 10 Reps)

RX+:

Wall Balls 30/20#

DB Thrusters 70/50#

100ft Handstand Walk