Tuesday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (4×6)

Front Squat

4×6 @ 70+%

E2M

Metcon

Metcon (Time)

3 Rounds

30 Bar Facing Burpees

Rest 1:00

(OPEN STANDARDS)

A controlled 95% effort on rounds 1 and 2 should mean you shouldn’t slow down TOO much. That being said, sell your soul on round 3.

Extra Credit

Metcon (Weight)

Deadlift

4 @ 70%

4 @ 80%

4 @ 80%*

4 @ 80%

4 @ 70%

*Add weight for middle set if weight is moving smooth

None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.