Bear Canyon CrossFit – WOD

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Power Snatch

A) Power Snatch

5 Touch & Go reps

Every 45 seconds x 8 sets

Start at 50% and build if possible

Keep this complex Touch & Go

If you have to drop the bar, then it is too heavy


Metcon (AMRAP – Rounds and Reps)

12min AMRAP


10 Pull Ups


10 T2B

Scaled: 75/55, Hanging Leg Raises

RX: 95/65

RX+: 115/75

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: Sustain: Focus on repeatability, staying present in the workout at all times.

Accessory work

3 Sets

20 Banded Face Pulls

10 Half Kneeling Windmills (5 each side)