Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (6×5)

Every 2:00 for 12:00

5 Touch and Go Power Snatch

Start beyond a weight you would attempt in conditioning, but leave room to climb in the following sets.

Metcon

Metcon (No Measure)

EMOM 15 Minutes

Minute 1: 12 Bar Facing Burpees

Minute 2: 12 Shoulder to OH 135/95lbs

Minute 3: Max Rep Bar Muscle Ups

*More Options

-Lighter Barbell

-Jumping bar muscle ups or chest to bar pull ups

Extra Credit

Metcon (No Measure)

4×10

Back Rack Split Squats

5 Per Side

5×10

Russian KB HAP 106/70