Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (4×10)

Double Dumbbell Clean And Jerk

4×10 AHAP

It’s awkward. That’s why it’s so important to do it



Metcon (4 Rounds for reps)

AMRAP 5:00 x 4

20 Burpees to 6″ Target

20 Shoulder to OH 135/95lbs

20 Toes to Bar

Rest :90 Between AMRAPs

Target Score: Close to 1.5 rounds per AMRAP

*More Options

– Lighter barbell

– Fewer toes to bar, kipping knee raises, ab-mat sit ups
Scale Accordingly

Extra Credit

Trainers Choice (No Measure)