Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (8×2)
Squat Clean
8×2 @ 75+%
E:90
Drop and Reset
Should be heavy
Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.
Metcon
Metcon (Time)
15-12-9-12-15
Overhead Squats 105/70lbs
Pull Ups
Calorie Row or Bike or ski
12 Minute Cap
*More Options
Lighter OH Squat
Extra Credit
Metcon (No Measure)
3 Sets
10 Lateral Duck Walk Steps
12 Bottoms Up KB Press (HAP 6 each side)