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Bear Canyon CrossFit – WOD

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Deadlift (3×3)

Every 2:30 x 3

take 3-4 warm up sets before starting

Set 1) 3×70%

Set 2) 3×80%

Set 3) 3×90+% shoot for 4-5

Remember these %s are based off your training max which is 90% of your true 1rm.

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip

Metcon (AMRAP – Rounds)

10 Min EMOM

10/8 Calories

5 Thrusters 115/75

Accessory work

3x 20 Db curls

10 Single Leg RDL each leg

20 Ghd situp