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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Press (5×8)




Metcon (AMRAP – Reps)

AMRAP 3 Minutes

Row for Calories

Rest 1:30

AMRAP 3 Minutes

Power Cleans 205/135lbs

Rest 1:30

AMRAP 3 Minutes

UB 30′ HS Walks

Three minutes on any machine can provide a similar stimulus. DB power cleans or KB swings and HSPU can provide a similar stimulus if you are without a barbell or a space to HS walk.If you can’t HS walk bear crawl. If you are without equipment, max reps of burpees, push ups and air squats.

Extra Credit

Metcon (Time)

4 Rounds

12 Burpees to a 6″ Target

150 Double Unders*

Rest :90 between sets

*In as few sets as possible

Check Misfit WOD for specific modifications.