Bear Canyon CrossFit – Open Gym
Power Snatch + Hang Snatch + OHS (3 x 3 @ 70%)
Hang is from the knee
Halting Snatch Deadlift + Snatch Pull + Snatch Pull From Power Position (5 x 3 @ 80%)
1 halting DLs + 1 pulls + 3 pulls from power
position = 5 total reps per set
Back Squat (4 x 4 @ 80%)
2 Pause BSQ + 2 BSQ = 4 reps
Metcon (Time)
For TIme:
Row 500m/400m
25 HPC 135/95 or 115/75
Row 500/400m
25 S2OH
Row 500/ 400m
25 BSQ
Accessory work
7 min TIme Cap
10-9-8-7-6-5-4-3-2-1
Toes to bar