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Bear Canyon CrossFit – WOD

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Warm-up

2 Sets

1min Jump Rope

10 Air Squats

12 Kip Swings

10 Barbell Strict Press

12 Lunges

Strength

Split Jerk (5×5)

A) Split Jerk

5 reps Every 2mins x 5 sets

*Note: 2 sec Hold in catch

Build small each set

Work on form and control on the catch

Metcon

Metcon (Time)

Partner Chipper

20min AMRAP

100 Hang Power Clean & Jerks @ 115/75

100 DU

75 Ring Dips

100 DU

50 Front Rack Lunges @ 115/75

100 DU

25 Thrusters @ 115/75

Split up however

Accessory work

3 sets

60 sec Plank Hold

-15 sec rest-

30 sec Side Plank (L)

-15 sec rest-

30 sec Side Plank (R)