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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 Push Press


Power Clean

A) Clean Complex (0:00-10:00)

1 Power Clean + 2 Hang Power Clean

Every 2mins x 5 sets

Building to a tough complex by the last set.

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

Hang Clean

B) Hang Power Clean Cycling Work (11:00-14:00)

Every 90 sec x 2 sets

8-10 TnG reps @ 75% of A

Once you drop the bar, your set is over

Goal is to go 5-10lbs heavier than last time (10/12)


Metcon (AMRAP – Rounds and Reps)

2 Sets:

8:00 On/ 4:00 Off:

12x Single DB Box Step Ups 50/35

24x Ab Mat Sit Ups

48x DU’s

Note, start off where you finished on previous set.

Accessory work

Lower Back & Hamstring Mobility