Bear Canyon CrossFit – WOD
Back Rack Lunge (Take 12:00 minutes to Establish
A). Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg
B). Max Unbroken Strict Pull-Ups
)
Strict Pull Up Test (AMRAP – Reps)
“Flight” (Time)
3 Rounds for Time
400m Run
16 Pull-Ups
12 Front Squats 135/95lb (from floor)
8/6 Bar Muscle-Ups
Timecap: 17:00 RPE: 8/10
Rx+:
3 Rounds for Time
400m Run
16 Chest to Bar Pull-Ups
12 Front Squats 165/110lb, (75/50kg)
8/6 Bar Muscle-Ups
Level 2:
3 Rounds for Time
400m Run
12 Pull-Ups
10 Front Squats 95/65lb, (43/30kg)
6 Burpee Chest to Bar Pull-Ups
Level 1:
3 Rounds for Time
400m Run
16 Jumping Pull-Ups
12 Goblet Squats 35/26lb, 16/12kg
8 Burpee Jumping Pull-Ups