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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

250M Row/ 10 Cal

10 Burpee

10 Airsquat

10 Kips on Rig

2 Rounds


Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:

12/10 Calorie Assault Bike 250M Row

2 Power Clean and Jerks

*Climbing in weight to the heaviest #’s you can hit.


Metcon (Time)

2 Rounds For Time:

50 Push Jerks 115/85

25 Toes-To-Bar

*EMOM complete 5 Russian Swings 70/55!

*Start with Swings

*You must finish all 50 jerks before going to the TTB.