Don’t forget to reserve for classes!
Bear Canyon CrossFit – WOD
Power Snatch + Hang Power Snatch (12 Min EMOM)
EMOM 1 PWR Snatch + Hang PWR Snatch. 65-75% of 1RM Snatch. Again do not try and max out, working on good positions throughout the movement.
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap:
500m/ 400m Row or 30/20 Cals
Max Effort set of T2B
20 Hand release pushups
6 Min EMOM
Mins 1/3/6- Sandbag Hold
mins 0/2/4- KB farmers hold/ waiters hold (1 arm overhead, 1 by the side)