Bear Canyon CrossFit – WOD
Deadlift (Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%)
Bench Press (Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%)
Body Building Finisher (Weight)
12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions