Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (12×3)

Warm Up

Pause Low Hang Position Squat Snatch

6×3

Then

Below Knee Hang Squat Snatch

6×3 @70% of your 1RM

Business as usual. Stronger and better, at the same time.

Drop and reset

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes x2 (2 min rest between rounds)

30 Box Jumps 30/24″

30 KB Goblet Squat Cleans 70/53lbs

30 KB American Swings 70/53lbs

All three movements are challenging yet doable at all times. Knowing the five minutes will disappear on you is an invitation to test your grit.

Extra Credit

Metcon (No Measure)

4x150m

Farmers Carry

5×20

GHD Sit Ups