Bear Canyon CrossFit – WOD
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