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Bear Canyon CrossFit – WOD
Strength
Front Squat (6RM)
build over 5 sets to a 6RM. Try to beat your 6rm from 2 weeks ago.
Metcon (Time)
For Time:
40 Alt DB snatch 50/35
20 Walking DB lunges (total)
30 Alt hang DB clean and Jerk
20 Walking DB lunges
20 alt db hang clusters
20 walking DB lunges
10 alt single arm Devil Press
20 walking lunges
For the DB lunges its a single DB, DB will be on front rack on the shoulder. Alternate arms every 10 reps.
Accessory work
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins