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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (6×4)

Squat Clean & Split Jerk

6×4 @70%


Drop and Reset

Rest as Needed

There are few things more metabolically demanding in such a short time than moderate rep clean and jerks. This is just an added benefit to some good old fashioned strength training. Always keep in mind that you play how you practice, so take the time to make every rep worth it.


Metcon (Time)

For Time

40 DB Thrusters 35/25s

40 DB Box Step Overs 35/25s to 24/20″

Rest 2:00

30 DB Thrusters

30 DB Box Step Overs to 24/20″

Rest 2:00

20 DB Thrusters

20 DB Box Step Overs to 24/20″

Extra Credit

Metcon (No Measure)

Weighted Dead Hang

3x 1:00

Back Rack Split Squats


(2 Full Sets Per Side)