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Bear Canyon CrossFit – WOD
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