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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Deadlift (8×1)

3″ Deficit Deadlift


3×1 @60-70%

3×1 @70-80%

1×1 @80%+

1×1 @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)

AMRAP 3 Minutes x 4

21 Minutes total including rest

12 Box Jumps 24/20″

12 Wallballs 20/14lbs

Rest 3:00

This little ditty should feel like you’re stuck in a revolving door. Unbroken reps on both movements is unquestionably the stimulus. Can you fight to stay tough until the rest?

Extra Credit

Metcon (No Measure)

Strict Toes to Bar


Barbell Good Mornings


Dumbbell Push Press