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)