Bear Canyon CrossFit – WOD

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Deadlift (HAP)

Deficit Deadift (1×45# plate)

NOT TNG deadlifts as we build..

Take 12 mins to build to a Heavy Single for the Day, try not to fail your heavy single.

As you build you will match your 5rm and your 3rm from the previous weeks before attempting your 1RM.


E2M x 3 Sets

3×1 at the heavy single for the day.

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP!

100 DU / 200 SU

14 burpee box jump overs

14 S2OH 115/75

14 Back squats 115/75