Bear Canyon CrossFit – WOD

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Push Jerk (4×6)

Push Jerk

4×6 @ 70%


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 (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.

Extra Credit

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