Bear Canyon CrossFit – WOD

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2min Bike or Row


15 Banded Good Mornings

10 Push Ups

12 Ring Rows

30 sec FLR


Clean and Jerk

A) Power Clean & Jerk (Barbell Cycling)

Every 45 seconds x 8 sets

5 Touch & Go reps @ 50%

Keep it light & snappy


Metcon (AMRAP – Rounds)

12min AMRAP


Alt DB Snatches

3 Bar MU

Scale to Jumping Bar MU

or a tough pull up modification

Duration: Short

Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing

Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to

being uncomfortable, but still putting out a high effort.

Accessory work

8 Sets (Tabata)

20 sec V-Ups

10 sec Hollow Hold