Bear Canyon CrossFit – WOD
Strength
Squat Clean and Jerk
A) Squat Clean & Jerk
Every 90 seconds x 10 sets
1.1 (rest 10 seconds b/t lift)
drop & reset
Building each set from 70%
Metcon
Metcon (Time)
1-10
Burpee Over Bar
Power Clean
Scaled: 95/65
RX: 135/95
RX+: 155/105
15min Time Cap
Accessory work
4 Sets
20 sec Barbell Curls
20 sec rest