Happy Birthday to Danielle K.!!

Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/ Row

10x KB Goblet Squat

10x Push Ups

:30 Hollow Hold


Front Squat (4 Sets of 8.)

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

Every 2:30 x 4 sets

8 reps

Building each set to a tough 8 on the last set.

*Note 3 sec Pause on 1st & 8th rep

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

Front Squat (AMRAP (-2) x 2 Sets.)

B) Front Squat Drop Set (11:00-17:00)

Every 3mins x 2 sets

AMRAP set (-2 till failure) @ 85% of A

*Note, Log set with the most reps, then log lowest set in the notes as well.

-1min rest- (17:00-18:00)

Front Rack Lunge (3 sets of 12:)

C) Front Rack Step Forward Lunges (18:00-24:00)

Every 2mins x 3 sets

12 reps (6/leg) @ 40% of A


Metcon (2 Rounds for time)

2 Sets:

15,12,9 reps of:

Cal Bike or Row

KBS, American.” 55/35


Rest 5:00 between each set.

Accessory work