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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
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
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