Bear Canyon CrossFit – WOD

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Clean and Jerk

Every 2:30 for 15:00

Set 1: 4 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 4 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

Metcon (4 Rounds for time)

“Holly, Jolly”

Every 3:00 for 12:00 (4 Sets)

2 Rounds

7 Push Jerk 115/75#

7 Box Jumps 24/20”

*Each Set add 2 Reps to Each, so you will end at 13 and 13″

Goal Time Domain:

1:00-1:15 R1

1:15-1:45 R2

1:45-2:15 R3

2:15-2:45 R4
RX+ 135/95