Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (8X2)
Squat Clean
E:90
8×2 @80%
Drop and Reset
Rest as needed
Metcon
Metcon (Time)
15-12-9-6
Chest to Bar Pull Ups
Power Snatch 155/110lbs
Target Time: 9-12 minutes
*More Options
– Chin over bar pull ups/Ring rows
– Lighter barbell
Extra Credit
Metcon (Weight)
V-Up Complex
3×10
Push Ups
5×20