Bear Canyon CrossFit – WOD
“The Claw” (Time)
8 Sets, For Time
1 Legless Rope Climb 15/12ft
30 Double Unders
100ft Farmers Carry 70/55lb
10/7 Calorie Echo Bike
Rest 1:00 minute between sets
RPE: 8/10 Timecap:30:00
Rx+:
8 Sets, For Time
2 Legless Rope Climb 15/12ft
30 Double Unders
100ft Farmers Carry 100/70lb, (45/32kg)
12/9 Calorie Echo Bike or 15/11 Calorie Assault Bike
Rest 1:00 minute between sets
Level 2:
8 Sets, For Time
1 Rope Climb 15ft
15 Double Unders
100ft (30m) Farmers Carry 53/35lb, (24/16kg)
8/6 Calorie Echo Bike or 10/7 Calorie Assault Bike
Rest 1:00 minute between sets
Level 1:
8 Sets, For Time
1 Pull to Stand
60 Single Undeers
100ft (30m) Farmers Carry 35/26lb, (16/12kg)
8/6 Calorie Echo Bike or 10/7 Calorie Assault Bike
Rest 1:00 minute between sets
Masters 55+:
8 Sets, For Time
1 Rope Climb 15ft
30 Double Unders
100ft (30m) Farmers Carry 53/35lb, (24/16kg)
8/6 Calorie Echo Bike or 10/7 Calorie Assault Bike
Rest 1:00 minute between sets
**Machine Subs: 12/9 Calorie Assault Bike , 13/10 Calorie Bike Erg, Ski Erg, or Row, 150m Run Sprint or 6 x 25/25 Shuttle Run**
YOGA (No Measure)
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon