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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (AMRAP – Reps)

AMRAP 1 Minute

Max Rep Power Cleans @65%

Rest 1:30

AMRAP 1:30

Max Rep Power Cleans @75%

Rest 2:00

AMRAP 2 Minutes

Max Rep Power Cleans @85%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.


Jeremy (Time)


Overhead Squats, 95# / 65#

Burpee Over Bar

Extra Credit

Metcon (No Measure)

Barbell Curl


GHD Medball Passes with a partner