Bear Canyon CrossFit – WOD
Back Squat (Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80%
Rest 20 seconds between clusters.)
“Scar Tissue” (Checkmark)
Every 6:00 minutes, 3 Sets
48 Double Unders
24/16 Calorie Echo Bike
12 Strict Handstand Push-Ups
6 Squat Cleans 225/155lb
RPE: 7/10
Rx+:
Every 6:00 minutes, 3 Sets
60 Double Unders
27/19 Calorie Echo Bike
18 Strict Handstand Push-Ups
6 Squat Cleans 275/185lb, 125/84kg
Level 2:
Every 6:00 minutes, 3 Sets
92 Single Unders
24/16 Calorie Echo Bike
12 Box Pike Feet Handstand Push-Ups
6 Squat Cleans 185/125lb, 84/57kg
Level 1:
Every 6:00 minutes, 3 Sets
48 Single Unders
18/12 Calorie Echo Bike
12 Dual Dumbbell Strict Press
6 Hang Squat Cleans @ 60% of 1RM