Happy Birthday to Ivonne L.!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

20 Cals Row/Bike

2 Rounds

10ea Single Leg RDL

10 Banded Good Mornings

10 AB Mat Sit-ups

10 Push Ups


A1: Back Squat (6×5)

Take 12mins to build to a tough set of 5 for the day.

Note, 2-second pause on the first rep.

*rest about 2-3minutes between sets*

*shoot for 5-7 sets in the 12mins*

-2min rest before A2-

A2: Back Squat (2×3)

Every 2mins x 2 sets

3 reps @ 90% of A1.


Metcon (Time)

5 Rounds


10 OHS 115/75

Accessory work

2 sets:

KB Front Rack Lunges

6-8 reps each leg

-30 sec rest-

KB Goblet Cyclist Squats

10-15 reps

-2min rest-