Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4×6)
Push Jerk
4×6 @ 70%
E2M
The focus on these higher rep push jerks is to get under the bar. Most athletes could stand to widen their feet out a bit as well, so be cognizant of your positioning in these reps.
Metcon
Metcon (Time)
3 Rounds
7 Devils Press 50/35s
20 Box Jump Overs 24/20″
20 Alt DB Front Rack Lunges 50/35s
Rest 2:00
You have to learn how to lateral box jump, and this interval is a perfect place to figure it out. Lateral jump for as long as you can before switching to a more traditional jump-over, if it’s even necessary.