Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (8×3)

Back Squat

EMOM 8 Minutes

3 Speed Reps @ 65%

Controlled descent and the drive out of the bottom fast.


Metcon (Time)

12min. to finish…

100 One Arm Devil Press 50/35lb. DB

Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it’s with 1 DB.
Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

Row 500m

10 DB Squat Clean Thrusters 50/35s

You should know by now how you prefer to bring the DBs to the ground for squat cleans, but if not now is the time to figure it out. Get this done fast.