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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)

Teams of 2

100 DB One Arm Thruster 50/35

(Split However)


10 Alternating rounds of:


12 Deadlift 155/105

9 Hang power clean

6 S2OH


100 Burpee DB Snatch 50/35

(Split however)


100 Box Jump Over 24/20

(Split However)

Extra Credit

Metcon (No Measure)

Plank Plus

3 x 1:00

Rest as needed

Get into a standard plank on your elbows. Now lift your left arm straight out in from of you while also lifting your right leg behind you. Hold briefly, then switch. Don’t worry about the number of “reps” you get, just move deliberately for 1:00.