Bear Canyon CrossFit – WOD
“Cruise Control” (Time)
For Time:
400m Run
45 Wall Balls 20/14lb, (9/6kg)
400m Run
30 Handstand Push-Ups
400m Run
15 Burpee Bar Muscle-Ups
400m Run
30 Box Jump Overs 24/20”
400m Run
45 Dual KB Snatch 35/26lb, (16/12kg)
400m Run
RPE: 9/10 Timecap:35:00
Rx+:
WB: 30/20lb, (14/9kg)
Strict HSPU
20 Burpee Bar Muscle-Ups
Box Height : 30/24”
KB: 53/35lb, (24/16kg)
Level 2:
WB: as prescribed
Strict Box Pike HSPU
Burpee Chest to Bar Pull-Ups
Box Height : as prescribed
KB: 26/18lb, (12/8kg)
Level 1:
WB: 14/10lb, (6/4kg)
Dual DB Strict Press 30/20lb, 14/9kg
Burpee Jumping Pull-Ups
Box Jump : Alternating Box Step-Ups
Russian KBS @ 44/26lb, (20/12kg)
Masters 55+ :
WB: as prescribed
Strict Box Pike HSPU
Burpee Chest to Bar Pull-Ups
Box Height : as prescribed
KB: 26/18lb, (12/8kg)
**Machine Subs For the Run: 30/24 Calorie Row, Bike Erg, Ski Erg, 25/17 Calorie Echo Bike, 28/21 Calorie Assault Bike**
Recovery (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose