Bear Canyon CrossFit – WOD
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