Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (20×1)
E:30
HAP
65+%
Metcon
Metcon (Time)
4 Rounds
10 C2B
20 Single arm DB hang c&j 50/35
(10 right/10 left)
30 DU
15min TC
*scale for C2B is pull-up or ring row
*DB hang c&j must be completed 10 right, then 10 left
*scale for DU is SU x 2
Extra Credit
Metcon (No Measure)
4x:20-:30
L-Sit Hold
5×20
Step Through Lunges
10 Per Side