Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10X1)
Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 82.5%
These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.
Metcon
Metcon (2 Rounds for time)
10 min to finish (Running clock)…
10-20-30-40
Front Rack KB Step Ups 70/53lb. (holding 1 KB anyhow and stepping onto a 24/20″ box)
20-40-60-80
Double Unders
Rest 3min (So start at 13min mark)
10 min to finish (Stop at 23)…
10-20-30-40
Push-Ups
American KB Swings 70/53lb.
If you finsih early you still wait until the 13 min to start PU/KBS
Extra Credit
Metcon (No Measure)
Couch Stretch 2:00/side
Gut Smash 4:00