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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (3reps till failure)
EMOM Until Failure
3 Back Squat @60%*
*Add 10/5lbs per round
A little proof of concept work. If you focused intensely on your speed the entire cycle, you will be able to prove it to yourself here.
From the ground modification: Front Squats
Metcon
Metcon (Time)
15 Lateral Burpee Box Jump Overs 30/24″
21 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
18 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
15 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
12 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
9 DB Thrusters 50s/35s
Check Misfit WOD for specific modifications.