Announcements
Happy Birthday to Sean H.!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30′ Banded Side Step R/L
Strength
Back Squat (5×8)
A) Back Squat (0:00-10:00)
8 reps Every 2mins x 5 sets
*Note, 3 sec pause on 1st & 8th rep
Building each set to a tough set of 8 by the last set.
-1min rest- (10:00-11:00)
Back Squat (2×8-12)
B) Back Squat Drop Set (11:00-16:00)
Every 2:30 x 2 sets
8-12 reps @ 85% of A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
25 Cal Row or Bike
30x Deadlift 115/75
20 Cal Row or Bike
20x Hang Power Clean 115/75
15 Cal Row or Bike
10x S2OH 115/75
Accessory work
2 sets
90 sec Jumping Lunges (R)
-30 sec rest-
90 sec Jumping Lunges (L)
-30 sec rest-