Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
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
E2M
Metcon
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