Bear Canyon CrossFit – WOD

Back Squat (A. Take 10:00 to Build to a Heavy 3 rep max for the day!
)

Back Squat (
B. Every 2:00 minutes, 5 Sets

3 Back Squats @ 80% + 4 Seated Box Jumps

% for the Back Squat is based off of your heavy 3 reps achieved prior to. )

“Fox in Socks” (No Measure)

Every 4:00 minutes, 4 Sets

50ft Handstand Walk

22/15 Cal Echo Bike, 25/18 assault

15 Deadlifts 225/155lb

L2: Every 4:00 minutes, 4 Sets

5 Wall Walks

20/14 Cal Echo Bike,

15 Deadlifts 185/125lb,

L1:Every 4:00 minutes, 4 Sets

3 Wall Walks

18/13 Cal Echo Bike

15 Deadlifts @ 50% of 1RM