Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Rack Lunge (5×10)

Back Rack Lunge Steps

5×10 AHAP (5 steps per leg)


Make sure that as you stand up out of the bottom of each lunge you’re not shooting your hips backward and then up. Like in a squat, your hips and shoulders should rise together, using your back leg to help as needed.


Metcon (AMRAP – Reps)

AMRAP 13 Minutes

Row 2,000m

30 Hang Squat Cleans 135/95lbs

Row at a steady pace through your first 2k and then be ready to hold onto the bar for sets of hang cleans. This workout is really about how bad you want it when you get back on the rower.
Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

Every 3:00 for 12:00

:25 Hanging Knee Raise Hold

20 Goblet Hold Walking Lunge 50/35lbs

15 Push Ups