Bear Canyon CrossFit – WOD
Overhead Squat (Every 90 seconds, 8 Sets Alternating Stations
Station 1: 3 Overhead Squats
Station 2: 5 Front Squats
Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel
)
Alternate :90 rounds with Front Squats
Front Squat (Every 90 seconds, 8 Sets Alternating Stations
Station 1: 3 Overhead Squats
Station 2: 5 Front Squats
Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel
)
“Smoke on the Water” (Time)
For Time
21-15-9
Power Clean
Thruster
Load: 95/65lb
Rest 2:00 minute
15-12-9
Power Clean
Thruster
Load: 115/75lb
Time Cap: 20:00
Rx+: 115/75lb,135/95lb
Level 2: 75/55lb,95/65lb
Level 1:Hang Power Cleans + Thrusters
65/45lb, 75/55lb