Bear Canyon CrossFit – WOD

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Snatch Complex (5×1)

1 Sn. Pull + 1 Hang Snatch + 1 Snatch

Every 2mins x 5 sets

Build from 70% to a tough set
This is a normal snatch pull, not a high pull soo keep the arms straight and shrug at the top. Hang snatch is above the knee. This is a full squat for both movements

Metcon (Time)

For Time:

100 WB 20/14


*scale HSPU to Pike box Pushups or regular pushups. No DB shoulder press today.

Accessory work

3x 600m Run rest 2:00 between