Happy Birthday to Andy R!

Bear Canyon CrossFit – WOD

View Public Whiteboard


2 Sets

10 Cal Row

15 Air Squats

25 Jump Rope

12 Kip Swings

30 sec Plank Hold


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 (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-