Bear Canyon CrossFit – WOD
Deadlift (Every 4:00 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across
Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across
)
“Jailbreak” (Time)
For Time
60/45 Calorie Echo Bike, 66/50 assault bike
30 Deadlifts 225/155lb
30 Bar Muscle-Ups
RPE: 9/10 Time Cap: 14:00 minutes
Level 2:
For Time
60/45 Calorie Echo Bike
30 Deadlifts 185/125lb, (84/57kg)
60 Pull-Ups
Level 1:
For Time
45/32 Calorie Echo Bike
30 Deadlifts @ 60% of 1RM
60 Ring Rows