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Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/ Row

5x Barbell RDL

5x Barbell Hang Muscle Clean

5x Barbell Front Squat

5x Barbell Shoulder Press


Push Jerk (5×6)

A) Push Jerk or Split Jerk (0:00-10:00)

6 reps Every 2mins x 5 sets

*Note, 2 sec pause in dip and the catch.

Building each set to a tough set of 6 by the last set.

-1min rest- (10:00-11:00)

Push Jerk (3×5)

B) Jerk Drop Set (11:00-17:00)

Every 2mins x 3 sets

5 reps @ 85% of A w/ no pause


Metcon (Time)

For Time:

30x Squat Clean.

Time Cap: 12 minutes.

Option 1) 135/95

Option 2) 185/125

Option 3) 225/155

*Note: Pick a weight that should be challenging. Be smart when choosing your weight.

Accessory work

3 sets

30 sec Behind the head DB Tricep Extensions

-30 sec rest-