Happy Birthday to Kris Mullins, Katherin Marin, and Elizabeth Wooten

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Pull-Up Dip Complex (10×1)

5 Chin ups

5 Strict Ring Dips

5 Deficit Push- Ups (45# plates)

10 Minute EMOM
this is your time to work on chin-ups and dips


Metcon (Time)

3 Rounds

120 Double Unders

30 DB Snatch 50/35lbs

After last cycle, your Double Unders should be improving or you have not been taking the right steps. Go for bigger sets in this piece. Practice the hand to hand DB transition with the heavier weight as well.
Scale Accordingly

Extra Credit

Metcon (Time)

For Time

50 Calorie Ski

Rest 1:00

50 Bar Facing Burpees

Rest 1:00

50 Calorie Row

Rest 1:00

This is a moderate-high intensity piece that can’t be dogged if you want a competitive time. Sprinting isn’t the idea, but you need to be willing to really push the pace throughout both rounds.