Bear Canyon CrossFit – WOD

Box Squat (Build to a 1RM.
Set your sights on 80-90% of your current regular back squat 1RM.)

In a 15:00 Window:

Find a 1RM Box Squat 20/16” Box/Bench (just at or 1” below parallel)

Metcon (AMRAP – Rounds and Reps)

“Nick the Pig”

8:00 AMRAP

8 Goblet Squat 72/55#

8 American KBS

8 Box Jumps 30/24’’

Goal: 4+ Rounds

8:00 AMRAP

8 Dual KB Front Squats 53/35#

8 Dual KB Hang Snatch

8 Box Jumps 30/24”