Happy Birthday to Maria Gonzales!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


5×5: Back Squat (5×5)



A true 5×5 is likely some of the most grueling training you guys will face all year. Whether you make or miss your last rep of each set depends on your mental commitment just as much as your physical ability. Prepare yourself for this piece.


Metcon (Time)

5 Rounds

10 Power Snatch 115/75lbs

15/12 Calorie Row/ Bike

Go time. The grip factor will be real, so find your top end pace that allows you to move. A quick drop of the barbell may not be a bad idea, but you better not walk away from it.

Extra Credit

Metcon (No Measure)

Max Calories on AAB

:30 x 6

Rest 3:00

Score is total Calories

Because there are 6 of these, maxing out round 1 isn’t what we’re after today. Instead try to cruise at a very high, but non sprint pace.