Bear Canyon CrossFit – WOD
Back Squat (Every 3:00 minutes, 5 Sets
4 Reps
Holding 80% of your 1rm Back Squat
)
“Capone” (AMRAP – Reps)
3 Sets, For Reps
4:00 minutes on : 2:00 minutes off
Buy-In:
1k/.8k Echo Bike Buy-In
*In remaining time, AMRAP
6 Burpee Bar Touches
9 Toe to Bar
12 Wall Balls 20/14lb
Assault bike- same, 400m run if no bikes
RPE: 7/10
Rx+:
3 Sets, For Reps
4:00 minutes on : 2:00 minutes off
Buy-In:
1k/.8k Echo Bike Buy-In
*In remaining time, AMRAP
6 Burpee Bar Touches 6’’
9 Toe to Bar
12 Wall Balls 30/20lb, (14/9kg)
Level 2
3 Sets, For Reps
4:00 minutes on : 2:00 minutes off
Buy-In:
.8k/.6k Echo Bike Buy-In
*In remaining time, AMRAP
6 Burpee Bar Touches
9 Knee to Elbows
12 Wall Balls 20/14lb, (9/6kg)
Level 1
3 Sets, For Reps
4:00 minutes on : 2:00 minutes off
Buy-In:
.8k/.6k Bike Buy-In
*In remaining time, AMRAP
6 Burpees
9 Strict Knee Raises
12 Wall Balls 14/10lb, (6/4kg)