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Bear Canyon CrossFit – WOD

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Front Squat (6RM)

build over 5 sets to a 6RM. Try to beat your 6rm from 2 weeks ago.

Metcon (Time)

For Time:

40 Alt DB snatch 50/35

20 Walking DB lunges (total)

30 Alt hang DB clean and Jerk

20 Walking DB lunges

20 alt db hang clusters

20 walking DB lunges

10 alt single arm Devil Press

20 walking lunges
For the DB lunges its a single DB, DB will be on front rack on the shoulder. Alternate arms every 10 reps.

Accessory work

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup

5 Weighted Dip

EMOM 10 Mins