Bear Canyon CrossFit – WOD
Strict Press + Push Press
Strength
Strict Press + Push Press
E2MOM for 10 Minutes
Set 1: 3+6 reps @ 75%
Set 2: 3+6 reps @ 80%
Set 3: 3+6 reps @ 80-82%
Set 4: 2+4 reps @ 85%
Set 5: 2+4 reps @ 85-87%
%Based on 1RM Strict Press
Metcon (AMRAP – Rounds and Reps)
“I’ve Got News For You”
12:00 AMRAP
20 Alt DB Snatch 50/35#
20 Single DB Step-Overs 24/20” 50/35#
20 Wall Balls 20/14#
Goal: ~3+ Rounds
RX+:
Dumbbell 70/50#
Wall Ball 30/20#