Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (6×3)

Clean and Jerk

6×3 @ 70-75%


Full Squat

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.


Metcon (AMRAP – Reps)

AMRAP 8 Minutes

50/40 Calorie Ski or Row

100 Wallballs 20/14lbs

You can likely break the Wallballs up more than you think as long as you keep rest short. This is a bit of a toughness test to see how far you can really get in a short amount of time.
Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 3:00 x 4

Run 200m

Max Strict Pull Ups In Remaining Time. Use a band if necessary to allow for more reps.

No Rest

Score is total pull ups