Bear Canyon CrossFit – WOD
Strength
Push Press (5/3/1+)
We are getting Heavy, remember your positions and set ups. Get Set/ Big breath/ Lift
*These % are based of 90% of your 1rm. DO NOT GO FOR A MAX! stay at the %
E2M
Set 1) 5 x 80%
Set 2) 3x 90%
Set 3) 1+ x 100%
Metcon (Time)
7 Min CAP!
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
TTB ( each one of those sets needs to be unbroken/ and seperated ie/ 1. drop. 2 drop. 3 drop….
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups