Bear Canyon CrossFit – WOD
“The Great Race” (Time)
For Time:
400m Run
21 Dual Dumbbell Thrusters 50/35lb
15 Bar Muscle-Ups
21 Overhead Squats 95/65lb
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 50/35lb
12 Bar Muscle-Ups
15 Overhead Squats, 115/75lb
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 50/35lb
9 Bar Muscle-Ups
9 Overhead Squats 135/95lb
RPE: 9/10 Time Cap: 30:00
Rx+:
For Time:
400m Run
21 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
21 Bar Muscle-Ups
21 Overhead Squats 135/95lb, (61/43kg)
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
15 Bar Muscle-Ups
15 Overhead Squats, 155/105lb, (70/48kg)
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
9 Bar Muscle-Ups
9 Overhead Squats 185/125lb, (84/57kg)
Level 2:
For Time:
400m Run
21 Dual Dumbbell Thrusters 35/25lb, 16/12kg
21 Chest to Bar Pull-Ups
21 Overhead Squats 95/65lb, (43/30kg)
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 35/25lb, 16/12kg
15 Chest to Bar Pull-Ups
15 Overhead Squats 95/65lb, (43/30kg)
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 35/25lb, 16/12kg
9 Chest to Bar Pull-Ups
9 Overhead Squats 95/65lb, (43/30kg)
Level 1:
For Time:
400m Run
21 Dual Dumbbell Thrusters 25/15lb, 12/7kg
21 Jumping Pull-Ups
42 Air Squats
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 35/25lb, 16/12kg
15 Jumping Pull-Ups
30 Air Squats
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 25/15lb, 12/7kg
9 Jumping Pull-Ups
18 Air Squats