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Bear Canyon CrossFit – WOD

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Power Snatch + Hang Power Snatch (12 Min EMOM)

EMOM 1 PWR Snatch + Hang PWR Snatch. 65-75% of 1RM Snatch. Again do not try and max out, working on good positions throughout the movement.

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap:

500m/ 400m Row or 30/20 Cals

Max Effort set of T2B

20 Hand release pushups

Accessory work

6 Min EMOM

Mins 1/3/6- Sandbag Hold

mins 0/2/4- KB farmers hold/ waiters hold (1 arm overhead, 1 by the side)