Bear Canyon CrossFit – WOD
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
“The Mongolian Stomper” (AMRAP – Reps)
18:00 minute EMOM
Minute 1: 200/170m Row
Min 2: 12 Sumo Deadlift High Pulls 95/65lb
Min 3: 200/170m Row
Min 4: 14 Alternating Front Rack Step-Ups 95/65lb (24/20”)
Minute 5: 200/170m Row
Min 6: 16 American Kettlebell Swings 53/35lb
RPE: 7/10
Rx+:
18:00 minute EMOM
Minute 1: 250/220m Row
Min 2: 12 Sumo Deadlift High Pulls 115/75lb, (52/34kg)
Min 3: 250/220m Row
Min 4: 14 Alternating Front Rack Step-Ups 115/75lb, (52/34kg) (24/20”)
Minute 5: 250/220m Row
Min 6: 16 American Kettlebell Swings 70/53lb, 32/24kg
Level 2:
Row: 180/160m
Barbell Load: 75/55lb, (34/25kg)
Kettlebell Load: 44/26lb, (20/12kg)
Level 1:
Row: 150/130m
Barbell Load: 45/35lb, (20/15kg)
Russian Kettlebell Swing Load: 44/26lb, (20/12kg)