Bear Canyon CrossFit – Open Gym

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Snatch High – pull + Snatch

Work up to RM, then 2 sets at 90% of that RM

1 Pull + 2 Snatch =3

Snatch Seg. Pull (3@95%, 3@100%, 3@105%, 3 @ 110%)

2 Seg pulls with 3 sec hold just off the floor + 1 snatch pull =3

Back Squat (3@75%, 3@80%, 3@83%)

2 pause squat +1 BS =3

Metcon (Time)

3 rounds FT:

with Vest

Run, 1000 m

20 Pull-Ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 1 min