Bear Canyon CrossFit – WOD
Gymnastics Warmup (No Measure)
Spend 15:00 minutes going over progressions
Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions
“Upside Down” (3 Rounds for reps)
3 Sets, For Max Reps
9:00 minute AMRAP
400 Run
8 Bar Pull-Overs
400 Run
15/11 Calorie Echo Bike
400 Run
-Max Renegade Rows in the Remaining Time
1:00 minute rest between AMRAPs
Load: 50/35lb
Rx+:
Wear a 20/14lb, 9/6kg Weight Vest
Sub Max Strict Pull-Ups for Renegade Rows
Level 2:
3 Sets
9:00 minute AMRAP
400 Run
12 Strict Pull-Ups
400 Run
15/11 Calorie Echo Bike
400 Run
-Max Renegade Rows in the Remaining Time
1:00 min Rest Between AMRAPs
Load: 35/25lb, (16/12kg)
Level 1:
3 Sets
9:00 minute AMRAP
400 Run
10 Banded Strict Pull-Ups
300 Run
15/11 Calorie Echo Bike
200 Run
-Max Renegade Rows in the Remaining Time
1:00 min Rest Between AMRAPs
25/15lb, (12/7kg)
Masters 55+:
3 Sets
9:00 minute AMRAP
400 Run
5 Bar Muscle-Ups + 10 Strict Pull-Ups
400 Run
20/14 Calorie Echo Bike
400 Run
-Max Renegade Rows in the Remaining Time
1:00 min Rest Between AMRAPs
Load: 35/25lb, (16/12kg)