Bear Canyon CrossFit – WOD

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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