Bear Canyon CrossFit – WOD
Front Rack Lunge (On a 10:00 minute clock
Front Rack Reverse Lunges
Work up to a Heavy Set of 10/10
*From the Floor
)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
**Squat Cleans**
Rx+:
For Time:
21-15-9
Squat Cleans 155/105lb, (70/48kg)
Strict Ring Dips
Level 2
For Time:
21-15-9
Squat Cleans 95/65lb, (43/30kg)
Ring Push-Ups
Level 1
For Time:
21-15-9
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 45/35lb, (20/15kg)