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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 @70%


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 – Reps)

AMRAP 8 Minutes

45 Toes to Bar

45 DB Shoulder to OH 50/35s

Max Calorie AAB in remaining time

Rest 3:00

AMRAP 8 Minutes

45/35 AAB Calories

45 Toes to Bar

Max rep DB Shoulder to OH 50/35s in remaining time

Rest 3:00

AMRAP 8 Minutes

45 DB Shoulder to OH 50/35s

45/35 Calorie AAB

Max rep Toes to Bar in remaining time

Score is total reps in the “max rep” movements added together.

No AAB? Max reps jump lunges can elicit a similar leg pump and lung burn. If you are without equipment, the same number of V-Ups, HSPU, and jump squats create a similar feeling.

Extra Credit

Metcon (No Measure)

Banded Hamstring Curls


Hollow Body Holds

5 x:1:00