Bear Canyon CrossFit – WOD
Deadlift (Every 2:30 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
DEADSTOP! Reset after each rep, no TNG!)
“Nottingham Forrest” (AMRAP – Rounds)
2:15 minutes On : 45 seconds Rest
12/9 Cal Echo Bike 15/11 assault
12 Chest to Bar Pull Ups
9 Deadlifts 275/185lb
Max Burpee Pull-Ups
Repeat this until you accumulate 30 Burpee Pull-Ups
Cap: 5 rounds
Rx+:2:15 minutes On : 45 seconds Rest
12/9 Cal Echo Bike
12 Chest to Bar Pull Ups
9 Deadlifts 315/205lb (143/93kg)
Max Burpee Pull-Ups
-Continue until 30 Reps
L2:
2:15 minutes On : 45 seconds Rest
12/9 Cal Echo Bike
12 Pull Ups
9 Deadlifts 225/155lb (102/70kg)
Max Burpee Pull-Ups
-Continue until 30 Reps
L1:
2:15 minutes On : 45 seconds Rest
10/7 Cal Echo Bike
12 Jumping Pull Ups
9 Deadlifts @ 60% of 1RM
Max Burpee Jumping Pull-Ups
-Continue until 30 Reps