Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4×6)
Push Jerk
4×6 @ 72.5%
E2M
The focus on these higher rep push jerks is to get under the bar. Most athletes could stand to widen their feet out a bit as well, so be cognizant of your positioning in these reps.
Metcon
Metcon (Time)
Run 800m
20 Squat Cleans 135/95lbs
Run 600m
25 Box Jumps 24/20″ (step ups OK)
Run 400m
30 Strict HSPU or regular kipping
Run 200m
100′ HS Walk or 10 Wall Walks