Bear Canyon CrossFit – WOD

Back Squat (Take 12:00 minutes to hit a 3RM Back Squat
)

Back Squat (Every 2:00 for 3 Sets:
Drop Sets from 3RM:
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
)

“Curie” (Time)

For Time

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

10 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Ring Dips

20 Goblet Squats

10 Ring Dips

20 Goblet Squats

Load: 55/35lb

Time Cap: 12:00 RPE: 7/10

Rx+:

For Time

20 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

20 Strict Ring Dips

20 Goblet Squats

15 Strict Ring Dips

20 Goblet Squats

Load: 70/53lb, 32/24kg

Level 2:

For Time

15 Kipping Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

10 Kipping Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Ring Push-Ups

20 Goblet Squats

10 Ring Push-Ups

20 Goblet Squats

Load: 44/26lb, 20/12kg

Level 1:

For Time

15 Push-Ups

20 Alternating Step-Ups 20”

10 Push-Ups

20 Alternating Step-Ups 20”

3 Wall Walks

20 Goblet Squats

2 Wall Walks

20 Goblet Squats

Load: 35/18lb, 16/8kg