Bear Canyon CrossFit – WOD
Strict Press (Take 10:00 to build to a 3rm for the day)
At 12:00 begin 2nd Part
Strict Press (Every 2:00, 3 sets:
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
)
“Purple Haze” (AMRAP – Reps)
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry (heavy but unbroken)
Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold
Minute 3: Max Rep Crossovers
Minute 4: :10-:15 second Ring L-Sit
Rx+:
16 minute EMOM, alt each minute:
Minute 1: 100ft Crossbody High Low KB Carry
Minute 2: 30 seconds Freestanding Handstand Hold (4ft by 4ft Box)
Minute 3: Max Rep Double Under Crossovers
Minute 4: 20 second Ring L-Sit
Level 2:
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Wall Supported Handstand Hold
Minute 3: Max Rep Double Unders
Minute 4: :10-:15 second Parallette Tuck L-Sit
Level 1:
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Box Pike Handstand Hold
Minute 3: Max Rep Single Unders
Minute 4: 15-20 second Hollow Hold