Bear Canyon CrossFit – WOD
Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%
)
“Can’t Stop” (AMRAP – Reps)
3 Sets, Max Reps
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Sandbag Carry 150/100lb, or Dual Kettlebell Front Rack Carry 53/35lb
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max V-Ups
:30 second Rest
RPE: 9/10
Rx+:
3 Sets, Max Reps
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Sandbag Carry 200/150lb, 91/68kg)
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max GHD Sit-Ups
:30 second Rest
Level 2
3 Sets
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Dual Kettlebell Front Rack Carry 44/26lb, (20/12kg)
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max Tuck-Ups
:30 second Rest
Level 1
3 Sets
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Farmers Carry 44/26lb, (20/12kg)
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max Abmat Sit-Ups
:30 second Rest