Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Romanian Deadlift (4×10)

Romanian Deadlift


Use straps if necessary.

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)

4 Rounds

10 Power Snatch 95/65lbs

12 Pull Ups

Rest :60

Cycle the barbell fast and hop right up to the pull up bar. Even if you have to come off the bar in the latter rounds, the focus is on going immediately from the barbell to the pull up bar.
Scale Accordingly

Extra Credit

Trainers Choice (No Measure)