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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (1×36)

36 Front Squats @65%

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)

15 Rounds

10/7 Calorie AAB

10 KB Swings 70/53lbs

Check Misfit WOD for specific modifications.

Extra Credit

Metcon (No Measure)

Pause V Ups


:3-:5 Pause in hollow body position between reps

Feet and arms stay off ground through entire set

DB Prone Bench Row


Jumping Lunges

5 x20

Increase jump height as needed