Bear Canyon CrossFit – WOD

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Back Squat (5RM)

Build to a 5RM for the day, this doesnt need to be a new PR. but goes as heavy as you can.

after that complete 3 sets of 5 at same weight.

You will have 12 Mins to find your heavy 5RM for the day, then you will go E2m for the last 3 sets at the same weight.

*THIS IS ALL BY HOW YOU FEEL, if you feel like garbage today it is ok, go as heavy as you feel comfortable going. If you feel good really try and push the weight.

Metcon (AMRAP – Reps)

10 Min AMRAP!

3,6,9,12,15,18…. as far as you can get

Power Snatch 135/95, 105/75

TTB ( knees to elbows)