Bear Canyon CrossFit – WOD
Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across
Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across
)
“Hal L” (AMRAP – Reps)
16:00 EMOM
min 1: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 55/35lb
min 2: 20 Renegade Rows 50/35lb
min 3: 30 Abmat Sit-Ups
min 4: Rest
Rx+:
16:00 EMOM
min 1: 10 Dual Kettlebell Overhead Tall Kneeling to Standing 53/35lb, (24/16kg)
min 2: 20 Renegade Rows 70/50lb, (32/22.5kg)
min 3: 20 GHD Sit-Ups
min 4: Rest
Level 2:
16:00 EMOM
min 1: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 35/26lb, (16/12kg)
min 2: 20 Renegade Rows 35/25lb, (16/12kg))
min 3: 20 Abmat Sit-Ups
min 4: Rest
Level 1:
16:00 EMOM
min 1: 10 Goblet Tall Kneeling to Standing 26/18lb, (12/7kg)
min 2: 20 Renegade Rows 25/15lb, 12/7kg
min 3: 20 Abmat Sit-Ups
min 4: Rest