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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)

3 Rounds

22 Front Rack Lunge Steps 115/75lbs

11 Hang Clean and Jerks 115/75lbs

This piece is for those of you who struggle with barbell stamina. Don’t feel like it’s RX or bust – you can bump the weight down to allow you to hold onto the barbell longer which is the purpose of this piece.


Metcon (Calories)

5 Rounds

2:00 Max Calorie AAB

Rest 2:00

:10 sec transition if busy class

Score is Total Calories

Find a wattage that you can sustain consistently for these 5 rounds and you’ll be very close in total calories by the end. The goal is to use this information to find your ‘aggressive but steady’ metcon pace when other movements are in play.

Extra Credit

Metcon (No Measure)