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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

Cluster

20×1

E:30

HAP

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb the Ladder By 2s

2 Hang Squat Cleans 115/75lbs

2 Push Ups

4/4, 6/6, 8/8, etc..

The barbell weight should be something you can cycle for a good chunk of the workout, but don’t underestimate how push ups affect your front rack and grip.
Scale Accordingly

Extra Credit

Metcon (No Measure)

5 Rounds

10 V-Ups

15 Banded Glute Bridges