Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Every 1:30min, for 8 Rounds
1 Squat clean
1 Front squat
1 Jerk
65+% Clean
Increase weight if it feels good
*jerk can be any variation
Metcon
Metcon (No Measure)
Metcon
Metcon (AMRAP – Rounds)
30min EMOM
(50sec work/10sec transition each min)
Min 1: 3 Rope climb
Min 2: 15 Box jump over 24/20
Min 3: 1 Round of “CTB Cindy”
Min 4: 20/14 Cal bike
Min 5: 20 Toes to rings
Min 6: Rest
*Staggered start; 4 athletes per station, rotating through in order
*1 round of “CTB Cindy” is:
5 CTB
10 Push-up
15 Air squat
*scale for CTB is pull-up or ring row
*score is number of rounds in which all reps are completed within 50sec (max 25)
Extra Credit
Metcon (No Measure)
3×10
Back Rack Lunges
4×16
Seated Alternating DB Curls
8 Per Side
5x:20-:30 GHD Hold
Body Parallel w/ground