Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (5×5)

Back Squat


5×5 @72.5%


Metcon (Time)

3 Rounds

5 Chest to Bar Pull Ups

5 Hang Squat Cleans 155/110lbs

Rest 2:00

2 Rounds

10 Chest to Bar Pull Ups

10 Hang Squat Cleans 135/95lbs

Rest 2:00

1 Round

15 Chest to Bar Pull Ups

15 Hang Squat Cleans 115/80lbs
Scale Accordingly

Extra Credit

Metcon (No Measure)

3 Rounds

10 Double KB Swings

10 Double KB Front Rack Lunges

Rest as Needed


We’re after two things here: learn to use leverage to move the KBs in the swings, and establish a true KB front rack position on the lunges. No setting them on your shoulders/traps.

Swings are meant to be to eye level, not overhead.