Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Romanian Deadlift (5×12)

Romanian Deadlift



Use straps if necessary. Heavier than last time.

Focus on a controlled descent where you’re not only hinging at the waist, but are pushing your hips back. If you have the flexibility to maintain a neutral lumbar position through a long range of motion, stand on a plate or box to increase the ROM.


Metcon (Time)

75 Thrusters 75/55lbs

60 Bar Facing Burpees

45/25 Calories on AAB

*More Options:

15 Reps less of each movement

Any machine for equal Calories

Extra Credit

Trainers Choice (No Measure)