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