Bear Canyon CrossFit – WOD
Strength
Front Squat (3×5)
* % are based off of training max which is 90% of 1RM.
E2M
Set 1 ) 5×65%
Set 2 ) 5@75%
Set 3) 5+ @ 85%
* if you can, try to hookgrip your front squats as long as you can.
Metcon (No Measure)
24 MIN EMOM
1) 18/14 Cal Row
2) 5 Pullup+ 5 C2B or
3 C2b+ BMU
3) 50 DU
4) 15 Box Jump Overs 24/20
Metcon (No Measure)
24 MIN EMOM
1) 18/14 Cal Row
2) 5 Pullup+ 5 C2B or
3 C2b+ BMU
3) 50 DU
4) 15 Box Jump Overs 24/20