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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (5×10)
Overhead Squat
5×10
E2M
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
Metcon
Metcon (Time)
5 Rounds
10 Sandbag Good-For-Yous 100/70lbs
10 Lateral Burpees Over the Bag
A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.
Check Misfit WOD for specific modifications.
Use 135/95 if its a barbell
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per Leg
V Ups
4×20
DB Farmers Hold
5 x1:00