Bear Canyon CrossFit – WOD

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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