Bear Canyon CrossFit – WOD
10 Cal Bike/ Row
10x RIng Rows
10x Push Ups
10x Air Squats
A) Clean Complex (0:00-10:00)
1 Power Clean + 2 Hang Power Clean
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Clean (2×10-12)
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
10-12 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (9/30)
Metcon (4 Rounds for reps)
2:30 On/ 1:30 Off:
20x Pull Ups
Max Cal Bike/ Row in remaining time.
*Log calories scored each round.
Lower Back & Hamstring Mobility