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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (10×3)

Back Squat

Warm up to a single at 80-90%


10×3 @62.5%


Focus on loading on the way down and acceleration on the way up

Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.

From the ground modification: Front Squats


Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

10 Deadlift 235/165lbs

15/13 Calorie Row

60′ HS Walk

Deadlift modifications: Lighter weight 15 reps/DBs 15 Reps/40 Walking Lunge Steps. Row modifications: 1:1 any machine/1:1 Burpees.

Can’t HS WALK do a bear crawl

Extra Credit

Metcon (No Measure)

Banded Hamstring Curls


Hollow Body Hold

5 x:1:00