Bear Canyon CrossFit – WOD
Front Squat
10:00 EMOM
1 Paused Front Squat (2sec)
*Start @ 70% and increase to max for day
Metcon (Checkmark)
That Lucky Old Sun”
24:00 EMOM
min 1: 5/4 Ring Muscle-Ups
min 2: 18 Toes to bar
min 3: 12 Deadlifts 225/155#
min 4: Rest
RX+:
8/6 Ring Muscle-Ups
20 GHD Sit-Ups
12 Deadlifts 275/185#