Bear Canyon CrossFit – WOD

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Strength

Front Squat (5×3 Pause)

5×3 Front Squats E2M.

First Rep is TEMPO 33×1

(3 down, 3 in bottom, drive up, and 1 sec. rest at top.)

DO NOT DOUBLE BOUNCE OUT OF THE PAUSE.

Metcon (4 Rounds for time)

4x

3 Min to Complete.

Rest remainder of time.

20 DB Snatch 50/35

15/12 Cal AD

*Push The Pace

Accessory work

5×3 Snatch Grip Deadlifts at 85% of Max Snatch