Announcements
BEARS Sept 16th Gary B from Propel Health and Performance will be at the gym from 8-10am to offer tip-based recovery services to any bear that signs up. Sign up sheet will be at the box from 9/11-9/15
Bear Canyon CrossFit – WOD
Deadlift (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Bench Press
2 Reps @ 90%+
3 Reps @ 87%
4 Reps @ 83%
5 Reps @ 78%
6 Reps @ 73%
Deadlift
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+
)
Bench Press (Bench Press
2 Reps @ 90%+
3 Reps @ 87%
4 Reps @ 83%
5 Reps @ 78%
6 Reps @ 73%
)
“Future Sound” (AMRAP – Reps)
6:00 minute AMRAP
3-6-9-12-15-18…
American Kettlebell Swings 70/53lb
Burpees
RPE:9/10
Level 2:
53/35lb, 24/16kg
Level 1:
Russian KBS 44/26lb, 20/12kg
Masters 55+:
53/35lb, 24/16kg