Bear Canyon CrossFit – WOD

Back Squat (Take 12:00 to Build to a Heavy 4 rep Back Squat
*Treat the reps like last weeks heavy 5. Build in sets of 2-3, goal weight is between 80-85% of 1 rep. )

Back Squat (Every 2:00 minutes for 8:00 minutes

4 Back Squats @ 80% + 4 Overspeed Vertical Jumps)

“Arsenal” (AMRAP – Reps)

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alternating Barbell Front Rack Lunge, 115/75lb

10 Hang Power Cleans, 115/75lb

*In remaining time, accumulate maxLateral Burpees Over Barbell

Score: Total Burpee Reps

Rx+:Load: 135/95lb

L2:Load: 95/65lb

L1:Load: 45/35lb