Bear Canyon CrossFit – WOD

Front Squat (Every 2:00 minutes, 5 Sets:

4 Rep Front Squat
*From the Floor

Start @ 80% of 1RM Clean and Increase Loads
)

“Thriller” (Time)

4 Rounds for Time

100 Double Unders

15 Burpee Box Jumps, 24/20”

5 Front Squat 225/155lb

Time Cap: 20:00

Level 2:

4 Rounds for Time

60 Double Unders

15 Burpee Box Jumps, 24/20”

5 Front Squat 185/125lb, (84/57kg)

Level 1:

4 Rounds for Time

200 Single Unders

15 Burpee Box Step-Ups, 24/20”

10 Front Squats @ 70% of 4RM, From the Rack