Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (4×4)

4×4 @ 85%



Metcon (AMRAP – Reps)

AMRAP 8 Minutes

30/25 Calorie Row

30 Chest to Bar Pull Ups

30 Squat Clean Thrusters 95/65lbs

Do everything you possibly can to get back on the rower for round two, and for the best of you maybe even back to the pull ups. This is going to hurt.
Scale accordignly

Extra Credit

Metcon (Time)

50 Toes to Bar or Hanging Knee Raises

Each break, jog 200m slowly