Happy Birthday to Marcus A.!!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/Row

10x Ring Rows

10x Push Ups

:30 DB Goblet Squat Hold


Front Squat (4×12)

A) Front Squat (0:00-10:00)

12 reps Every 2:30 x 4 sets

Building each set to a tough set of 12 by the last set

-1min rest- (10:00-11:00)

Front Squat (2×15)

B) Front Squat Drop Set (11:00-15:00

Every 2mins x 2 sets

15 reps @ 65% of A


Metcon (AMRAP – Rounds and Reps)

2 Sets:

5:00 On/2:30 Off:

6x Strict Pull Ups

6x Hand Release Push Ups

12x DB Single Arm OH Lunge Steps 50/35

Note, Start off where you finished on previous set.

When logging your score, put total number of rounds and reps.

Accessory work

Group mobility work

Stick around and stretch, we have a full week of fitness ahead of us!!