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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Weight)

very 3:00 For 15:00

50′ Double Dumbbell OH Walking Lunges

Start very conservative with the weight and aim to get heavier each set.

Start this at a very light weight and progress to heavier weights only if you’re able to keep the dumbbells overhead. If you find this skill impossible, congratulations, you have something to work on. Don’t get exposed.


Metcon (Time)

4 Rounds

20 Burpees

20 Alternating Weighted Step Ups

20 Box Jumps

RX Men: 50# DBs / 24 Box

RX Women: 35 DBs / 20 Box

Extra Credit

Metcon (No Measure)


DB Strict Press