Bear Canyon CrossFit – WOD
Strength
Back Squat (2RM)
8×2 every :90 finding a heavy 2rm for the day
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
100 DU
5 Clusters 185/125 (these should be heavy)
2 Legless Rope Climbs
*100 SU or 50 DU attempts
Clusters should be heavy
scale rope climbs to regular or supine rope pullups
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
100 DU
5 Clusters 185/125 (these should be heavy)
2 Legless Rope Climbs
*100 SU or 50 DU attempts
Clusters should be heavy
scale rope climbs to regular or supine rope pullups
Accessory work
Crossover Symmetry – Iron Scap