Bear Canyon CrossFit – WOD
Strength
Snatch
A) Snatch
Every 90 seconds x 10 sets
1.1.1 (rest 10 seconds b/t lift)
drop & reset
Building each set from 65%
Metcon
Metcon (Time)
3 Rounds
10 Bench Press
20 DB Sit Ups
30 DB Overhead Lunges (10 each arm)
Scaled: 75/55, 25/15
RX: 135/85, 50/35
RX+: 155/105, 50/35
Accessory work
3 Sets
15 DB Crush Grip Curls
10 Hand Release Push Ups
-1min rest-