Bear Canyon CrossFit – WOD
1000m Row (Time)
Max Effort 1000m Row
“Stone Cold” (AMRAP – Reps)
20 minute EMOM:
Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm
Minute 2: 8/8 Dual Dumbbell Bulgarian Split Squats, Moderate Load
Minute 3: Unbroken Set of Strict Pull-Ups
Minute 4: Rest
RPE: 6/10
Level 2
20 minute EMOM, Alternating each minute:
Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm
Minute 2: 8/8 Dual Dumbbell Bulgarian Split Squats, Moderate Load
Minute 3: Unbroken Set of Banded Strict Pull-Ups
Minute 4: Rest
Level 1
20 minute EMOM, Alternating each minute:
Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm
Minute 2: 8/8 Dual Dumbbell Split Squats, Moderate Load
Minute 3: Unbroken Set of Toenail Spot Strict Pull-Ups
Minute 4: Rest