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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (6×2)

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

*More Options:

Use less weight than prescribed percentages

Metcon

Metcon (Distance)

4 Rounds

5:00 Max Distance Row

Rest 1:00

Score Is Total Distance

Experiment with what damper allows you to sustain the RPM requirement on this piece.

Extra Credit

Metcon (No Measure)

3 Rounds

Max Kipping HSPU

Right Into

Max HS Hold

Rest As Needed