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