Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Split Jerk (6X3)
Split Jerk
6×3 70-80%
E2M
Make sure the dip drive is short, aggressive, and vertical. Work on not ending up in an over extended low back position.
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:00 x 3
Rest 2:00
Row 500/450m
Max DB Thrusters 50/35s
Row at a pace that allows you to stand right up and get to work on the Thrusters. You don’t have time to burn sitting around in this short interval.
Scale Accordingly
Extra Credit
Metcon (Weight)
Suit Case KB Deadlift (1 KB)
5×10 each side
10 HRPU in between each set