Bear Canyon CrossFit – WOD
Bench Press (Every 90 seconds, 6 Sets
6 Bench Press
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
)
“Skipping Stones” (Weight)
20:00 minute EMOM
min 1: 10 Dual DB Step-Overs 50/35lb
min 2: 10/7 Strict Ring Dips
min 3: 10 Dual DB Hang Clean and Jerk 50/35lb
min 4: 10 Inverted Rows
RPE: 6/10
Rx+:
DB Load: 70/50lb, (32/22kg)
15/10 Strict Ring Dips
Feet Elevated Inverted Rows
Level 2:
DB Load: 35/25lb, (16/12kg)
10/7 Kipping Ring Dips
Elevated Inverted Rows
Level 1:
DB Load: 25/15lb, (12/7kg)
10/7 Ring Push-Ups
Elevated Inverted Rows
Masters 55+:
DB Load: 35/25lb, (16/12kg)