Bear Canyon CrossFit – WOD

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Strength

Hang Clean (10x 2)

10x 2 Every :90 dont set the bar down between each rep. Build to a heavy double

Metcon (AMRAP – Reps)

5 Mins To complete:

3 Rds

10x Thrusters 95/65

10x Pullups.

Rest Remainder of Time:

5 Mins To complete

3 Rds:

10 xThrusters

10x CTB pullups

rest remainder of time:

Then 5 Mins to complete

30 x Thrusters

ME BMU

* if unable to complete CTB or BMU stay with pullups and try to keep the interval.

scale to 75/55 if needed and jumping pullups and ring rows. (dont do 90 ringrows)