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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (7×2)

Snatch

7×2 @85%

Drop and Reset

E2M

Full Squat

We could list out in fantastic detail the nuances of every section of this movement, but you’ve been working on those all year, so we just ask that you continue to respect their ability to help you just as much as the weight itself.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

20 DB Farmers Hold Alternating Reverse Lunges 50s/35s

10 Devils Press 50s/35s

20 DB Farmers Hold Alternating Reverse Lunges 50s/35s

Rest 1:00

10 Devils Press 50s/35s

20 DB Farmers Hold Alternating Reverse Lunges 50s/35s

10 Devils Press 50s/35s

Rest 1:00

Repeat

Check Misfit WOD for specific modifications.

Extra Credit

Metcon (No Measure)

Banded Strict Pull Ups

5×20

50 Weighted Ab Mat Sit-ups