Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)


5 Rounds:

20 Push Jerk 135/95

25 Pull-Ups


Pick 1:

1 mile run (in 200m intervals)

2000m Row (in 200m intervals)

160/120 Cal Bike (10 Cal Intervals)


For Time:


Deadlifts 255/175

Burpees over the bar


One person working at a time until work is done

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉

Extra Credit

Front Squat (6X4)

Every 2 Minutes For 12 Minutes

(4) 3-second Pause Front Squat

Bar taken from ground