Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Jerk (4×6)

Push Jerk

4×6 @ 75%

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 (AMRAP – Reps)

AMRAP 12 Minutes

15 Bar Facing Burpees

12 HSPU

9 Deadlift 185/125lbs

The push-push combination of burpees and HSPU will take it’s toll, so getting your HSPU done fast and not spending unneeded time on the wall is a must. Whether it’s 1 set or 2, get your work done fast.

Extra Credit

Metcon (Time)

3 Rounds

100m Farmer Carry 70/50s

Row 500m

30 Pull Ups

Rest 2:30

Shuffle your feet fast with the DBs to alleviate unnecessary grip fatigue. With rest coming, push your first set of pull ups to a near max set every time.