Bear Canyon CrossFit – Open Gym

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Power Clean + Hang Clean + Jerk (5 x 4 @ 75%)

2 Power + 1 Clean + 1 Jerk = 4

Hang is at knee

Halting Clean Deadlift + Clean Pull + Clean Pull from Power Pos. (4 x 7 @ 90%)

2 Halt DL + 2 Pulls + 3 Pulls from Power = 7 reps

Front Squat (4 x 4 @ 70%)

Parallel Front Squat + Front Squat

2 Parallel + 2 FS = 4 reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 C2B Pull-ups

2 Burpee over DB

2 DB Snatches (50/35)

4 C2B Pull-ups

4 Burpee over DB

4 DB Snatches

6 C2B Pull-ups

6 Burpee over DB

6 DB Snatches

Continue adding 2 reps each round to each movement until time expires.