Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike or Row

5x Empty Bar Hang Muscle Clean

5x Empty Bar Front Squat

5x Empty Bar Shoulder Press

Strength

Clean and Jerk

A) 1 Mid-Hang PC + 1 PC + 1 Jerk

1 Complex Every 90 sec x 6 sets

Building small from 70%

Metcon

Metcon (Time)

For Time:

100 DU’s

50 Dumbbell Deadlifts

100 DU’s

50 Dumbbell Hang Power Clean

100 DU’s

50 Dumbbell S2OH

Time Cap:18 minutes.

Scaled:35/25, 150x SU’s

RX: 50/35

*Use a Pair of DBs

Accessory work

3 Sets

12 SL DB RDL

30 sec Side Plank R/L