Bear Canyon CrossFit – WOD

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A: Back Squat (5 reps E2MOM x 5 sets)

Build to 5RM, try to increase 5-10# last week. (dont crush it by 20+ lbs… yet)

B: Back Squat (20 reps at 60% of A)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:


Power Clean and Jerks and Pullups (135/95)

* quick singles on the pc&jerk will help maintain that grip strength in the later rounds of pullups.

Accessory work

3 x 8-10 Bulgarian Split Squats


30 Banded Glute bridges

30 Clam Shell left and Right