Bear Canyon CrossFit – WOD
Bulgarian Squat (Every 2:30, 5 Sets For Load
5/5 Dual Kettlebell Front Rack Bulgarian Split Squat
+
3 Weighted Strict Pull-Ups)
“Miss Molly” (AMRAP – Reps)
Every 3:00 minutes, 5 Sets:
50 Double Unders
20 Wall Balls, 20/14lb,10/9ft
5 Pull Ups
*Add 5 Pull Ups each additional set: (5,10,15,20,25)
RPE: 8/10
Rx+
25 Wall Balls
Chest to Bar Pull-Ups
Level 2:
15 Wall Balls 20/14lb, (9/6kg)
4-8-12-16-20 Pull-Ups
Level 1:
75 Single Unders
15 Wall Balls 14/10lb, (6/4kg)
4-8-12-16-20 Banded Pull-Ups
Masters 55+ :
15 Wall Balls 20/14lb, (9/6kg)
3-6-9-12-15 Strict Pull-Ups