Bear Canyon CrossFit – WOD

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Strength

A: Clean Pull + Hang Clean ( 2+1 )

Every :90 x 7 sets

start at 70% and build
*Use the same effort in the pulls as the clean. Dont get lazy on the pulls to be fresh for the clean.

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

5 FSQ (185/125)

400m Row/Run or 35/30 Cals

10 FSQ

400m Row

15 FSQ

400m Row

Accessory work

3x 30 on 30 off

Sandbag Bear Hug Hold