Bear Canyon CrossFit – WOD

View Public Whiteboard


Snatch Seg. Pull

Every 2 minutes x 6 sets

5 reps

2 second pause in each position

*below the knee, mid thigh

Building from 85% of best snatch

Drop & reset after each rep


Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Thrusters

15 Deadlifts

Scaled: 75/55

RX: 95/65

RX+: 115/75

Accessory work

3 Sets

10 Split Stance Good Mornings (each side) Empty Barbell

12 Alt Back Rack Reverse Lunges (Empty Barbell)