Bear Canyon CrossFit – WOD
Strength
Thruster (6×3)
E2M build to a 3RM thruster.
You may cluster the first rep, or Power Clean then thruster from there. 1st rep is the only one from the ground the other 2 are just regular thrusters.
Metcon (Time)
45 Minute Partner Amrap
100/80 Cals
100 Box Jump Overs
100 Pull Ups
100 Double unders
50/30 Cals
50 Deadlifts 225/155
50 Burpee
50 Toes to Bar
50 Hang Power Cleans 185/155
Accessory work
Double Tabata: 16x
20 Sec Work/ 10 Sec Rest
1) Hollow hold on Rings (top of ring dip)
2) Hold bottom of ring Dip
3) ME Ring Dips
4) Hollow Hold on Floor