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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Strict Press (10×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press

EMOM

10×5 @60-70%

First and last sets must be at 50%

Metcon

Metcon (Time)

Metcon Reset

3 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

ROW 500m

Rest 1:00

2 Rounds

5 Power Snatch 135/95lbs

10 Toes to Bar

Row 500m

Rest 1:00

1 Round

5 Power Snatch 135/95lbs

10 Toes to Bar

Row 500m

24 Min Cap
30/20 cal bike

Extra Credit

Metcon (No Measure)

Floor Press

4×15

Accumulate 5 Minutes of hollow body holds in 10 minutes