Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Snatch (5×3)
t Snatch
5×3 @ 82.5%
E2M
Drop and Reset
Rest as needed
Focus on perfect reps, taking a solid 2-3 minutes of rest between sets. Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.
Metcon
Clean (Max Effort)
AMRAP 6 Minutes
Clean and Jerk 135/95lbs
A gross little twist on 11.3 for you OGs out there. Who’s got double Grace?
Extra Credit
Metcon (1 Rounds for time)
Every 6:00 x 3
60 Double Unders
30 S-Arm DB Hang Clean and Jerk 50/35lbs
3 Rope Climbs
Rest remainder
4 Minute Cap Each Round
*More Options
Lighter DB
Fewer Rope Climbs