Bear Canyon CrossFit – WOD
Strength
Split Jerk (7×1)
2 Jerk Dips + 1 Split Jerk Every 2 mins x 7 sets.
Building. Focus on position and control on the descent of your jerk dip, allow a proper drive to let the bar loft off the shoulders.
Metcon (AMRAP – Reps)
14 min amrap
500/400m Row
25 TTB
20 AKBS 70/53
Accessory work
4x 80′ single DB OH walking Lunge (2x each leg) 50/35