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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Rack Lunge (5×10)


5 each leg


Metcon (Time)

6 Rounds

6 Deadlift 315/225lbs

9 Box Jump Overs 24/20″

12 Chest to Bar

This piece is tempting you to come out at 100mph, but that will likely drive you straight into a wall. Either the Deadlift or Chest to Bar can sneak up on you and cause you to rest more than needed if you don’t stay in control.

Scale Accordingly

Extra Credit

Metcon (No Measure)

3 Sets

12 Slow Cossack Squats

20 Band Pull Aparts*

*R1: palms down, R2: palms up, R3: overhead