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95838
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
15 Banded Good Mornings
14 Step Ups
30 sec Plank Hold
Strength
Deadlift (6×6)
A) Deadlift
6 reps E2MOM x 6 sets
Start at 65% and build to a tough 6
-2min rest-
Deadlift (2×12)
B) Drop Set
12 reps E2MOM x 2 sets
@ 50% of heaviest lift from A
Metcon
Metcon (Time)
50 Calories
50 Alt DB HPC & J @ 50/35
50 Box Jump Step Downs 24/20
50 DB Snatch @ 50/35
50 Calories
20min Cap
Accessory work
3 Sets
12 SL DB RDL R/L
12 Single Arm DB Upright Row R/L