Bear Canyon CrossFit – WOD
Thruster (Every 2:00, 6 Sets
Power Clean + Pause Front Squat + Thruster
Starting @ 60% of your 1RM Thruster and Build to a technical heavy for the day
)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx+:
*only if you have a sub 2:40 Fran
21-15-9
Thrusters 105/75lb, (48/34kg)
Chest to Bar Pull-Ups
Level 2
For Time
21-15-9
Thrusters 75/55lb, (34/25kg)
Jumping Pull-Ups
*Jumping Pull-Up = Bar @ Reach
Level 1
21-15-9
Thrusters 45/35lb, (20/15kg)
Jumping Pull-Ups
*Jumping Pull-Up = Bar @ Eyes
Masters 55+:
21 Thrusters
9 Strict Pull-Ups
15 Thrusters
9 Strict Pull-Ups
9 Thrusters
9 Strict Pull-Ups
Load: 75/55lb, (34/25kg)