Bear Canyon CrossFit – WOD

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Power Snatch

Snatch Waves Every :90

3 Sets

Set 1: 6 @ 70%

Set 2: 4 @ 75%

Set 3: 2 @ 80%

*unbroken sets

% of power snatch

Increase each set

Score 80%

Metcon (Time)

3 Rounds for Time

60 Double Unders

30 Wall Balls 20/14#

15 Toe to Bar

Goal: 7:00-11:00

Time Cap: 12:00

Cool down/Mobility

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch