Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Bear Complex (12)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


75+% of Push Press


Metcon (AMRAP – Rounds)

“Death By 10 Meter”

Minute 1: Run 10 Meters

Minute 2: Run 20 Meters

Minute 3: Run 30 Meters

Minute 4: Run 40 Meters…

Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and take three off from the last successful round and keep doing that round until entire class is done

so if you completed 10 rounds failed on 11 then you’d go back to 7 rounds and keep doing that until class is over

Your score will be the highest minute you completed in the first round. There is a 25 minute cap

Extra Credit

Metcon (No Measure)

Front Rack Reverse Lunges


Hip Extensions



Banded Strict Pull Ups

Choose a band that will allow you to stay unbroken