Bear Canyon CrossFit – WOD
Back Squat (Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across
)
” You Get What You Give” (AMRAP – Reps)
4x 3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Rx+:
70/50lb, 32/22.5kg Dumbbells
30/20lb, 14/9kg Wall Ball
Level 2:
12 Dual DB Bench Press 50/35lb, 22.5/16kg
9 Toe to Bar
16 Wall Balls 20/14lb, 9/6kg
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Level 1:
12 Dual DB Bench Press 35/25lb, 16/12kg
12 Abmat Sit-ups
16 Wall Balls 14/10lb, 6/4kg
Max Strict Banded Pull-Ups in Remaining Time
*this is a 14:00 Running clock