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