Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10×3)
3 EMOM FOR 10min
65+%
Rest Each Time
Metcon
Metcon (AMRAP – Reps)
3min
30 C2B
AMRAP Box jump 24/20
2min rest
3min
50 Air squat
AMRAP Box jump over 24/20
2min rest
3min
50 Push-up
AMRAP Burpee box jump over 24/20
*scale for C2B is pull-up or ring row
Score is total BJO
Extra Credit
Metcon (No Measure)
Seated Alternating DB Front Raise
5×20 (10 Per Side)