Bear Canyon CrossFit – WOD
Strength
Clean and Jerk
A) Power Clean & Jerk
3 Power Cleans + 1 Jerk
EMOM x 8 Sets
Building from 50%
Keep the Complex Touch & Go
Metcon
Metcon (Time)
3 Rounds
30 Burpees Over Bar
10 Deadlifts
Scaled: 135/85, No Push Up Burpees
RX: 205/135
RX+: 245/165
*15min Time Cap
Accessory work
3 Sets
30 sec Side Plank (L)
-15 sec rest-
30 sec Side Plank (R)
-15 sec rest-
30 sec Hollow Hold
-15 sec rest-