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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (10×5)

5 EMOM

60+%

Work on Speed out of the hole

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

10 Power Snatch 95/65lbs

20 Wallballs 20/14lbs

Rest 2:00

Continue where you left off each AMRAP.

The 95/65 pound power snatch is one of the most confusing movements in CrossFit. Singles? No, then you’re chasing your barbell all over the gym. Touch and go? Probably, but eventually you’ll explode, so what’s the happy medium? You’ve got 12 minutes to figure it out.

Extra Credit

Metcon (No Measure)

3×10

Strict Toes to Bar

5×25

Push Ups