Bear Canyon CrossFit – WOD
“A Knife and No Coin” (AMRAP – Rounds and Reps)
8 Minute AMRAP:
600m Run
And in remaining time, complete as many rounds as possible:
18 Wall Balls 20/14lb, (9/6kg)
12 Strict Pull-Ups
Rest 3:00 minutes
8 Minute AMRAP:
800m Run
And in remaining time, complete as many rounds as possible:
15 Wall Balls 20/14lb, (9/6kg)
9 Strict Pull-Ups
Rest 3:00 Minutes
8 Minute AMRAP:
1000m Run
And in remaining time, complete as many rounds as possible:
12 Wall Balls 20/14lb, (9/6kg)
6 Strict Pull-Ups
Score: Reps Across All Sets RPE: 7/10
Rx+:
8 Minute AMRAP:
600m Run
And in remaining time, complete as many rounds as possible:
18 Wall Balls 30/20lb, (14/9kg)
9 Strict Chest to Bar Pull-Ups
Rest 3:00 minutes
8 Minute AMRAP:
800m Run
And in remaining time, complete as many rounds as possible:
15 Wall Balls 20/14lb, (9/6kg)
7 Strict Chest to Bar Pull-Ups
Rest 3:00 Minutes
8 Minute AMRAP:
1000m Run
And in remaining time, complete as many rounds as possible:
12 Wall Balls 20/14lb, (9/6kg)
5 Strict Chest to Bar Pull-Ups
Level 2:
Sub Strict Banded Pull-Ups
Level 1:
400-600-800m Run
Wall Ball: 14/10lb, 6/4kg
Toenail Spot Pull-Ups