Bear Canyon CrossFit – WOD
Strength
Clean Seg. Pull
A) Segmented Clean Pulls
Every 90 seconds x 9 sets
3 reps
3 second pause in each position
Below the knee
Mid-thigh
Build from 85% of best clean
Drop & reset after each rep
Metcon
Metcon (Time)
50-40-30-20-10
Sit ups
25-20-15-10-5
Overhead Squats
Scaled: 75/55
RX: 95/65
RX+: 115/75
Accessory work
3 Sets
12 SL Barbell RDL
20 Barbell Glute Bridges