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Bear Canyon CrossFit – WOD
Back Squat (Take 10:00 minutes
Build to a Heavy 5 rep Back Squat
)
Then….
Back Squat (Every 2:30 minutes for 3 Sets
5 Back Squats @ 80% +
3 Broad Jumps for Max Distance
)
“Where are the Turtles?” (Time)
3 Rounds for Time:
30 Wall Balls 20/14lb
20 Push-Ups
10 Box Jumps 30/24”
Time cap: 11:00
Comp:
3 Rounds for Time
30 Wall Balls 30/20lb, 9/6kg
20 Deficit Dumbbell Push-Ups
10 Box Jumps 30/24”
L2:
3 Rounds for Time
20 Wall Balls 20/14lb, (9/6kg)
15 Push-Ups
10 Box Jumps 24/20’’
L1:
3 Rounds for Time
20 Wall Balls 14/10lb, (6/4kg)
15 Banded Assisted Push-Ups
10 Alternating Box Step-Ups 24/20’’