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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean (1RM)

Take 12 Min

Misfit Clean Complex 2.0

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

The 2.0 Misfit Clean Complex forces you to find your speed under the bar. The big pull of the first two power cleans can leave your legs and grip fatigued. Get under the bar fast during your Squat Cleans and stick the Split Jerk

If found early drop weight and work on technique


Metcon (Time)

30 Hang Power Cleans 155/105lbs

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans 155/105lbs

14 Minute Cap

*More Options:

Less weight on Cleans

Shorter Run distance

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 3:00 x 3

Rest 2:00

20/12 Calories on AAB

Max Muscle Ups in remaining time

*More Options:

Any machine for equal time and effort

Pull Ups