Bear Canyon CrossFit – WOD
Back Rack Lunge (Every 2:00 minutes, 4 Sets
5 Reps/Leg
Perform all 5 reps on one leg, then all 5 reps on the other leg
starting @ 100% of your 10RM and increasing load to a max for the day
)
“Walk Away” (Time)
21/17 Cal Row
50ft Dual Dumbbell Farmers Lunge
15/12 Cal Row
50ft Dual Dumbbell Front Rack Lunge
9/7 Cal Row
50ft Mixed Rack + Overhead Walking Lunge
Rest 2:30 minutes
21/15 Cal Echo Bike
50ft Dual Dumbbell Farmers Lunge
15/11 Cal Echo Bike
50ft Dual Dumbbell Front Rack Lunge
9/7 Cal Echo Bike
50ft Mixed Rack + Overhead Walking Lunge
Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position
Load: 50/35lb
RPE:7/10 Timecap:18:00 including rest
Rx+:
70/50lb, (32/22kg)
Level 2:
35/25lb, (16/12kg)
Level 1:
21/17 Cal Row
50ft Single Dumbbell Suitcase Walking Lunge
15/12 Cal Row
50ft Goblet Walking Lunge
9/7 Cal Row
50ft Single Arm Dumbbell Overhead Walking Lunge
Rest 2:30 minutes
21/15 Cal Bike
50ft Single Dumbbell Suitcase Walking Lunge
15/11 Cal Bike
50ft Goblet Walking Lunge
9/7 Cal Row
50ft Single Arm Dumbbell Overhead Walking Lunge
Load: Choice
Masters 55+:
Same as L2