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Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Time)

3 Thrusters 125/90lbs

3 Toes to Bar

50 Double Unders

6 Thrusters 125/90lbs

6 Toes to Bar

50 Double Unders

9 Thrusters 125/90lbs

9 Toes to Bar

50 Double Unders

12 Thrusters 125/90lbs

12 Toes to Bar

50 Double Unders

15 Thrusters 125/90lbs

15 Toes to Bar

50 Double Unders

18 Thrusters 125/90lbs

18 Toes to Bar

50 Double Unders

We want you to be tempted and to go into this workout with the goal of holding on, which is going to get very challenging in the latter two rounds. Focusing on an aggressive hip extension and relaxed grip will help you accomplish this, but it won’t be easy.


Metcon (AMRAP – Reps)

AMRAP 3:00 x 2

15 Hang Clean and Jerk 155/105lbs

Max Burpee Over box 30/24 in remaining time

Rest 2:00

Only two rounds with lots of rest means you have to try to hold onto the barbell and do your best to keep the pace up on the burpee over the wall. You may use your hands to get over the wall any way you want.

Extra Credit

Trainers Choice (No Measure)