Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5×5)
Back Squat
5×5 @65+%
E2M
Metcon
Metcon (Time)
1 Round of “DT” 95/65
21 CTB
1 Round of “DT” 115/80
18 CTB
1 Round of “DT” 135/95
15 CTB
1 Round of “DT” 155/105
12 CTB
1 Round of “DT” 185/125
9 CTB
1 Round of “DT” 205/135
6 CTB
18 Min Cap Scale Accordingly
Increase weight each round
Sub for PU or Ring Rows
Scale to get done under the cap
“DT” is
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Extra Credit
Metcon (No Measure)
5×10
parallette pass through
Rest As needed