Bear Canyon CrossFit – WOD
Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
**Goal is to find the HEAVIEST weighted pull up you can do**)
“Lovelace” (Time)
For Time:
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry 70/55lb
10 Pull-Ups
Time Cap 22:00 RPE: 8/10
Rx+:
For Time:
1500m Row
Into:
10 Rounds,
100ft Farmers Carry, x2 Kettlebells 70/53lb
15 Chest to Bar Pull-Ups
Time Cap: 22 minutes
Level 2:
For Time:
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry ((53/35lb, (24/16kg) x 2))
10 Jumping Pull-Ups
*Jumping Pull-Up is just out of reach of hands then jump into the pull-up
Level 1:
For Time:
1000/850m Row
Into:
10 Rounds,
100ft Farmers Carry ((53/35lb, (24/16kg) x 2))
10 Jumping Pull-Ups
*Jumping Pull-Up is set to forehead, so that knees will need to bend to go to full extension of the arms then jumping chin above the bar