Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Split Jerk (6X3)

Split Jerk

6×3 70-80%


Make sure the dip drive is short, aggressive, and vertical. Work on not ending up in an over extended low back position.


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