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Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/Row

5x Barbell RDL

5x Barbell Hang Muscle Clean

5x Barbell Thrusters

Strength

Clean Complex ((1.1.1)x3.)

1 Clean Deadlift + 1 HPC + 1 Hang Cluster

3 Complex Every 2mins x 4 sets

Building to a heavy set for the day.

Metcon

Metcon (Time)

27,21,15,9 reps of:

Cal Bike/Row

Ohs 95/65

Time Cap: 20 minutes.

Accessory work

Metcon (No Measure)

3 sets

12 KBS (moderate-tough)

12 Single Leg Glute Bridges R/L

-1min rest-