Bear Canyon CrossFit – WOD
Back Rack Lunge (Every 2:00 minutes, 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg
*Start @ 100% of your 10RM / Leg and increase weight by feel today.
)
“Dream House” (AMRAP – Rounds and Reps)
14:00 minute AMRAP
2/1 Legless Rope Climb
4 Deadlifts 315/205lb, (143/93kg)
8 Pistols
RPE: 7/10
Rx+:
14:00 minute AMRAP
2/1 Seated Legless Rope Climb
4 Deadlifts 335/220lb, (152/100kg)
12 Pistols
Level 2:
2 Rope Climbs
4 Deadlifts 275/185lb, (125/84kg)
8 Box Pistols
Level 1:
2 Pull to Stands
4 Deadlifts @ 70% of 1RM
8 Pistol Squat to Box