Bear Canyon CrossFit – WOD

Back Squat (Every 3:00 minutes, 4 Sets

3 Back Squats @ 80-85%
+
4 Seated Box Jumps to a High Box
)

% based off 1 RM.

Seat height should put knee at 90 degree bend.

“Chihuahua” (Time)

For Time:

75 Wall Balls 20/14lb

1 Mile Run

75 Wall Balls 20/14lb

Time cap: 20:00

Rx+:

30/20lb, (14/9kg)

Level 2:

50 Wall Balls 20/14lb, (9/6kg)

1200m Run

50 Wall Balls 20/14lb, (9/6kg)

Level 1:

50 Wall Balls 14/10lb, (6/4kg)

800m Run

50 Wall Balls 14/10lb, (6/4kg)