Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)

10 Rounds

1 Squat Snatch 185/125lbs

2 Rope Climbs

3 Strict HSPU

20 Minute Cap

*More Options:

Less weight on Snatch

3x Strict Pull Ups instead of Rope Climbs

Kipping HSPU
Scale Accordingly


Metcon (Time)

6 Rounds

10 Double DB Squat Cleans 50/35lbs

10 Toes to Bar

Rest :60

Instead of thinking about the rep scheme as 10 and 10, think about it as one set of 20 – that’s how seamless the transition needs to be to make this piece worth doing. Be confident you can go from a fairly grippy and metabolic movement to a moderate set of toes to bar with no issues.
Scale Accordingly

Extra Credit

Metcon (Time)


Bodyweight Bench Press

Max set of Strict Ring Dips between each round of Bench

Transition/Rest as needed

This is a super pump sesh. Don’t rush anything, in fact, if you take a little longer between sets you’ll like get extra reps in. That’s what we want.