Bear Canyon CrossFit – WOD
Front Squat (Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%
)
“Keep The Wolves Close” (AMRAP – Rounds and Reps)
16:00 amrap
30/24 Calorie Row
20 Hang Squat Snatches, 95/65lb
10 Dual Dumbbell Box Step-Overs 50/35lb 24″/20″
RPE: 8/10
Rx+:
16:00 amrap
30/24 Calorie Row
16 Hang Squat Snatches, 115/80lb, (52/36kg)
8 Dual Dumbbell Box Step-Overs 70/50lb, (32/22.5kg)
Level 2:
16:00 amrap
25/20 Calorie Row
20 Hang Squat Snatches, 75/55lb, (34/25kg)
10 Single Dumbbell Box Step-Overs 50/35lb, (22.5/16kg)
Level 1:
16:00 amrap
20/16 Calorie Row
20 Hang Power Snatches, 45/35lb, 20/15kg
10 Single Dumbbell Box Step-Ups 30/20lb, (14/9kg)