Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Squat Snatch (5×3)

t Snatch

5×3 @ 82.5%


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.


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