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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M / 10Cal
10 PVC OHS
5 Kips on Rig
5 Scap pull ups
5 Reverse Burpee
5 Push Ups
Monster Walk
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2 Rounds
1 min Jumping Jacks/High Knees
10 PVC OHS
5 Push Up
5 Reverse Burpee
5 Tuck Jumps
Weightlifting
Clean and Jerk (20×1)
1 Power Clean & Jerk @70%
E:30
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2 Cluster E:30
Metcon
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
5 Pull Ups
10 Overhead Squats 95/65lbs
15 Calorie
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5 Bent over Row
10 OHS
15 Long jump jog back
Extra Credit
Metcon (No Measure)
5×15 V-up
5×10 Back Rack Lunge HAP