Bear Canyon CrossFit – WOD
Push Press (Every 4:00 minutes, 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+
)
All 6 reps completed in 4 minute window.
“Camp Hope” (AMRAP – Rounds and Reps)
12:00 AMRAP
9 Box Jump Overs 24/20”
7/7 Single Arm Shoulder Dumbbell to Overhead 50/35lb
5/3 Ring Muscle-Ups
RPE: 8/10
Rx+:
12:00 AMRAP
9 Box Jump Overs 30/24”
7/7 Single Arm Shoulder Dumbbell to Overhead 70/50lb, (32/22.5kg)
5/3 Ring Complex*
*Ring Complex = Toe to Ring + Ring Muscle-Up + Ring Dip
Level 2
12:00 AMRAP
9 Box Jump Overs 24/20”
7/7 Single Arm Shoulder Dumbbell to Overhead 35/25lb, (16/12kg)
5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1
12:00 AMRAP
9 Box Step-Ups
7/7 Single Arm Strict Press
5 Ring Rows + 5 Push-Ups