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Happy Birthday to Don “Quatro” Baker!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (7×10)

Back Squat



(3)10 @65% +10lbs

(2)10 @65% +15lbs

(2)10 @65% +20lbs

These percentages and + Xlbs are based off today’s work and are not in addition to last weeks weights.


Metcon (AMRAP – Reps)

12min AMRAP

Wall ball 20/14

-each time you break, complete 50 DU before continuing where you left off

*scale for 50 DU is 100 SU

*anything that is not a non-stop, continuous unbroken set is a break (even if the ball accidentally slips out of your hands and touches the ground for a split second, and you didn’t actually fatigue, it is considered a break; even if you throw the ball high enough but it doesn’t make contact with the target, but you catch it and keep going, that is a break; yes, I’ve seen both of these examples happen and people try to play it off as still an unbroken set)

*anything that is a “no rep” is also a break

*score is total wall balls completed

Extra Credit

Metcon (Calories)

AMRAP :45 x 5

Max Calories on AAB

:90 Rest