Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (8×3)

Back Squat

Speed Work

E:90

8×3 @ 65%

Sit back with complete control to the bottom of your Squat, then drive up out of the hole being as explosive as possible. Do this all while minimizing the bounce out of the bottom.

Metcon

Metcon (Time)

3 Rounds

50 Air Squats

30 Bench Press 135/95lbs

10 Hang Cleans 115/75lbs

The pace of your workout will change from movement to movement. Squat fast, Bench in steady sets, Clean in singles.

Extra Credit

Metcon (Calories)

AAB

1min on / 1 min off

for 16 minutes