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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’’