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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (6×3)

Pause Hang Squat Clean

Reset each time

6×3

HAP

E2M

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

15 AMRAP

Climb the Ladder

2 Burpees over DB

2 DB Snatch 50/35lbs

4-4, 6-6, etc

Efficiency early will pay massive dividends as time and rounds drag on. The distinct hip closing movement, into hip opening movement will test your humility and patience early with the small sets. Use your hips, especially when you feel like you do not need to.
Scale Accordingly

Extra Credit

Metcon (No Measure)

5×20

DB Strict Press