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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5×10)
E2M
5 each leg
Metcon
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