Bear Canyon CrossFit – WOD
Back Squat (Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm
)
“Thruster Thrills” (Time)
For Time
21-15-9
Toes to Bar
Thrusters 95/65lb
Bar Facing Burpees
RPE: 8/10 Timecap: 14:00
Rx+:
115/75lb, (52/34kg)
Level 2:
For Time
21-15-9
Knees to Elbow
Thrusters 75/55lb, (34/25kg)
Lateral Burpees over the Bar
Level 1:
For Time
15-12-9
Strict Knee Raises
Thrusters 45/35lb, (20/15kg)
Burpees
Masters 55+:
Load: 75/55lb, (34/25kg)