Happy Birthday to Curtis P. and Gardon T.!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Deadlift (10×3)

3″ Deficit Deadlift

10×3 @60%

Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.

The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.


Metcon (AMRAP – Reps)

“Joke’s on You” – For Reps

AMRAP 18 Minutes

30/24 Calorie C2 Bike

30 Wallballs 30/20lbs

30 GHD Sit Ups

Heavy barbells, large sets, and strict gymnastics are the kinds of things that immediately force us to be smart about navigating a workout. We are after the exact same intuition here, and we hope it’s taken into account before it’s forced. There will be few things you can do to stop the compounding effect of these movements on each other, but some of them are definitely transitions and short rest between manageable sets.
*More Options

– AAB instead of C2 OR RUN 300M

– 20/14lb ball

– PVC Sit ups or fewer GHDs

Extra Credit

Metcon (No Measure)


Back Rack Split Squats

5 Per Side


Alternating Arms DB Strict Press

8 Per Side