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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (40)

40 Front Squats @60%

Yes, it says for time. This is our next progression in taking things like max sets of back squat reps and making sure they apply to our sport. All reps taken from a rack.


Metcon (Time)

3 Rounds

20/12 Calorie AAB

25 Push Ups

15 Hang Clean and Jerk 135/95lbs

Rest 2:30

AAB to C2 Modification: 15/12 Calories on 10 Damper. Clean and Jerk modifications: Double DB Clean and Jerk to the floor. No equipment modification: 15 Burpees/25 Push Ups/30 Jumping Lunges.

Extra Credit

Metcon (No Measure)

Seated Alternating DB Curls


5 Per Arm

Banded Hamstring Curl



5 x1:00