Join us this Saturday for a fun Partner WOD!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Weight)

DB Front Rack Lateral Squats


4×10 (5 each side)

Also known as Cossack Squats. Alternate sides holding on to two DBs of your choice. Don’t rush them, time under tension is very beneficial in this situation.


Ring Push Ups


Control eccentric, speed on concentric

Keep the rings in a neutral pressing position and ensure that your shoulders stay in external rotation.


Metcon (Time)


Hang Power Clean 135/95lbs

Push Jerk 135/95lbs

PVC Ab Mat Sit Ups

The bounce Clean is the obvious choice here, and should keep grip time to a minimum. Don’t be afraid to use an “open hand” with the thumb behind on the Jerks to reduce fatigue.

Extra Credit

Metcon (AMRAP – Reps)

6 Rounds

:20 on

1:10 off

Max Chest to Bar Pull Up Reps

Score is total reps

The focus here is on speeding up the cycle rate of your CTB. :20 is short, find a way to squeeze in an extra rep or two in that window.