Bear Canyon CrossFit – WOD
Strict Press (Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds
3 Push Press @ 75%+
)
Add weight for Push press!!
Push Press (3 Push Press @ 75%+)
Both movements within each 2:30 set!
“The Sting of Wisdom” (AMRAP – Rounds and Reps)
3 Rounds
4:00 amrap
3 * Body Blasters
5 Box Jump Overs 24/20”
10/7 Calorie Echo Bike or 12/9 Assault BIke
2:00 rest
RPE: 7/10
*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow
Rx+:
3 Rounds
4:00 amrap
3 Burpee Bar Complex
5 Box Jump Overs 30/24”
10/7 Calorie Echo Bike
2:00 rest
Burpee Bar Complex = Burpee + Kipping Chest to Bar + Bar Muscle-Up + Forward Roll
Level 2
3 Rounds
4:00 amrap
3 *Body Blasters
5 Box Jump Overs 24/20”
10/7 Calorie Echo Bike
2:00 rest
*Height of Bar Allows for Jump into the Pull-Up, Sub Knee to Chest to Knee to Elbow
Level 1
3 Rounds
4:00 amrap
3 *Burpee Bar Complex
5 Box Step-Overs 24/20”
7/5 Calorie Echo Bike
2:00 rest
Burpee Bar Complex = Burpee + Jumping Pull-Up + Knee Raise