Bear Canyon CrossFit – WOD
Strength
Power Clean + Clean + Jerk (7×1)
E2Mx 7
start at about 65% build to a heavt
Metcon (AMRAP – Reps)
7 Min Amrap
3,6,9,12,15,18,21…
S2OH 135/95
T2B
Immediately into
3 Min MAX EFFORT CALORIES
score is total reps between the 2 amraps
Accessory work
10 Min ALT EMOM
1) :30 Ring hold on top of rings
2) :15-30 hold in the bottom position of a ring dip