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”