Bear Canyon CrossFit – WOD

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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

Extra Credit

Trainers Choice (No Measure)