Bear Canyon CrossFit – WOD

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Metcon (Time)

Solo Workout

100 Calories

-directly into-

10 Rounds

10 SA DB S2OH

10 Single Arm DB Hang Squat Cleans

10 DB Step Overs

-directly into-

300 DU

*45min Time Cap

Use a Single DB

It is 5 reps each side not 10 reps each side for all 3 movements.

Scaled: 25/15, 20″ Box

RX: 35/25, 20″ Box

RX+: 50/35, 24/20″ Box

Duration: Long

Feel: Control & Muscular Fatigue

Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.