Monday

Bear Canyon CrossFit – Open Gym

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Power Snatch + Hang Snatch + OHS (4x 3 @ 70%)

Hang is from the knee

Snatch Pull (3×3 @ 90%)

Back Squat (3×3 @ 80%)

Metcon (AMRAP – Reps)

For 2 cycles:

AMRAP in 3 mins of:

12 Wall Balls, 20/14 lbs

8 Hang Power Cleans, 115/75 lbs

— Rest 1:30 —

AMRAP in 3 mins of:

12 Box Jumps, 24/20 in

8 Push Jerks, 115/75 lbs

Rest 1:30 between each cycle.