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Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Row
15 Air Squats
25 Jump Rope
12 Kip Swings
30 sec Plank Hold
Strength
Box Squat
A) Box Squat
5 reps Every 90 seconds x 8 Sets
Stay between 70-85% of last weeks 1RM Back Squat.
*Note: Set up the box to ensure your squat depth is at or slightly below parallel.
Metcon
Metcon (AMRAP – Rounds)
Every 2mins x 10 Rounds
50 DU/70 SU
5 Power Cleans
*Note: Rest remaining time, try to give yourself close to 1min of rest.
*Note The weight will change on certain rounds.
Rounds 1-3: 95/65
Rounds 4-6: 115/75
Rounds 7-9: 135/85
Round 10: 155/105
*Note: Every 2 sets add 5-10lbs if scaling the set weight.
If you get capped early, rest 1 round then drop the weight and continue working until the 10 rounds are up.
Accessory work
3 Set
60 sec Jumping Lunges
-30 sec rest-