Bear Canyon CrossFit – WOD

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A) Snatch

3 Snatches + 1 OHS

EMOM x 8 Sets

Building to a tough set from @ 50%

Keep the Complex Touch & Go

Work on cycling the barbell

Keeping it light & snappy, No misses 😉

*Squat Snatch if possible


Metcon (AMRAP – Reps)

14min AMRAP

50 Calories

40 Wallballs

30 Ring Dips

20 Squat Cleans

Scaled: 115/75, 14/10, Deficit Hand Release Push Ups

RX: 135/95, 20/14, Banded Ring Rips

RX+: 185/135, 30/20, Ring Dips


Duration: Medium

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

15 Scap Pull Ups

20-30 sec Top of Dip Hold on Rings

*Use Band if needed