Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/ Row

10x RIng Rows

10x Push Ups

10x Air Squats

:30 FLR


Clean (5×1)

A) Clean Complex (0:00-10:00)

1 Power Clean + 2 Hang Power Clean

Every 2mins x 5 sets

Building to a tough complex by the last set.

-1min rest- (10:00-11:00)

Hang Power Clean (2×10-12)

B) Hang Power Clean Cycling Work (11:00-14:00)

Every 90 sec x 2 sets

10-12 TnG reps @ 75% of A

Goal is to go 5-10lbs heavier than last time (9/30)


Metcon (4 Rounds for reps)

4 Sets:

2:30 On/ 1:30 Off:

20x Pull Ups

Max Cal Bike/ Row in remaining time.

*Log calories scored each round.

Accessory work

Lower Back & Hamstring Mobility