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