Bear Canyon CrossFit – WOD
Strict Press (8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
Percentage today is based off of your 1 rep max )
Rest 4:00 between movements
Deadlift (8 minute EMOM
3 Banded Deadlift @ 55% (green bands)
Percentage today is based off of your 1 rep max Deadlift)
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
50/40 Calorie Row Buy-in
AMRAP in Remaining Time
7 Deadlifts 225/155lb, (102/70kg)
7 Bar Facing Burpees
Rx+:
245/165lb, (110/75kg)
Level 2:
7:00 AMRAP
45/36 Calorie Row Buy-in
AMRAP in Remaining Time
7 Deadlifts 185/125lb, (84/57kg)
7 Bar Facing Burpees
Level 1:
7:00 AMRAP
40/32 Calorie Row Buy-in
AMRAP in Remaining Time
7 Deadlifts @ 50% of 1RM Deadlift
7 Bar Facing Burpees
5 round goal!