Bear Canyon CrossFit – WOD
Gymnastics/ Murph Prep (AMRAP – Reps)
4 Sets, every 3:00
1:00 Max Strict Pull-Ups 31×1 Tempo
Rest 30 seconds
1:00 Max Ring Push-Ups 31×1 Tempo
Rest 30 seconds
*scale banded pull ups and regular push ups*
“Horton” (Distance)
3 Sets, For Distance
4:00 AMRAP
10 Strict Handstand Push-Ups
20 Renegade Rows 50/35lb
100 Double Unders
-Max Distance Farmers Carry in Remaining Time 70/55lb
Rest: 2:00 minutes between sets
Rx+:3 Sets, For Distance
4:00 AMRAP
10 Strict Deficit Handstand Push-Ups 2.5/1’’
20 Renegade Rows 70/50lb, (32/22.5kg)
50 Crossovers
-Max Distance Farmers Carry in Remaining Time 70/53lb, (32/24kg)
Rest: 2:00 minutes between sets
L2:
3 Sets, For Distance
4:00 AMRAP
10 Box Pike Strict Handstand Push-Ups
20 Renegade Rows 50/35lb, (22.5/16kg)
50 Double Unders
-Max Distance Farmers Carry in Remaining Time 53/35lb, (24/16kg)
Rest: 2:00 minutes between sets
L1:
3 Sets, For Distance
4:00 AMRAP
10 Dual DB Strict Press
20 Renegade Rows
100 Single Unders
-Max Distance Farmers Carry in Remaining Time
Rest: 2:00 minutes between sets
Load: Choice