Bear Canyon CrossFit – WOD
Pull-ups (8 rounds.
Max pull-ups every 60 seconds.
x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken
**If you did 10 unbroken, do 4X4 and then 4X3, for example**)
“On Loop” (AMRAP – Rounds and Reps)
20 minute AMRAP
100 Double Unders
500/425m Row
10/10 Kettlebell Hang Snatch 53/35lb
50ft Handstand Walk
RPE: 8/10
Level 2:
20 minute AMRAP
50 Double Unders
500/425m Row
10/10 Kettlebell Hang Snatch 35/26lb, (16/12kg)
5 Wall Walks
Level 1:
20 minute AMRAP
150 Single Unders
500/425m Row
20 American Kettlebell Swings 35/26lb, (16/12kg)
5 Scaled Wall Walks
Masters 55+:
20 minute AMRAP
75 Double Unders
500/425m Row
10/10 Kettlebell Hang Snatch 44/26lb, (20/12kg)
25ft Handstand Walk