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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10×3)
Back Squat
Warm up to a tough single at 80-90%
Then
10×3 @60%
E2M
Focus on loading on the way down and acceleration on the way up
Back to Week 1 weight. How much faster can you move it now?
From the ground modification: Front Squats
Metcon for Time
Metcon (Time)
“The What F@$!” – For Time
30-20-10
Toes to Bar
Calorie Assault Bike*
*Women 21/14/7
Check Misfit WOD for specific modifications.
Extra Credit
Metcon (Time)
50 Bar Facing Burpees
Rest 7:00
50 Bar Facing Burpees
Any 10″ tall object is sufficient to create the barrier that the barbell would. No excuses here, get to work.