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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)


Partner Style

For Time

40 Wall Balls (20/14 lb)

40 Hang Cleans (95/65 lb)

40 Pull-Ups

40 Deadlifts (95/65 lb)

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (1.5/1 pood)

40 Toes-to-Bar

40 Air Squats

40 Hang Snatches (95/65 lb)

40 Double-Unders

40 Sit-Ups

40 Burpees

400 meter Run at start and after each 40-rep movement
Split Reps

Split Run 200

Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

Climb the Ladder by 1s

1 Squat Clean 205/135lbs

1 Muscle Ups

2/2, 3/3, 4/4, etc.

High skill and pretty heavy for this ladder. No need to push hard out of the gate, it’ll come back to bite you really quickly. Efficient movement is the name of the game here.