Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (6×3)


6×3 @ 72.5-77.5%


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 6:00 x 2

120 Double Unders

35 Pull Ups

Max Wallballs 20/14lbs w/ remaining time

No Rest

You should be getting a good chunk of time to toss that heavy wallball, especially on round 1. Round 2 is going to get really nasty, so do your best to stay tough knowing you’re almost done. Do your best to stay relaxed with the jump rope and efficient with the pull ups to help make the wallballs less terrible.

Extra Credit

Metcon (Time)

3 Rounds

20 Strict HSPU

Rest 3:00

More volume work for those who need to work on their HSPU. If you know that the first set of 20 is going to take you more than 3-4 sets, consider using the ADM.