Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (1RM)

Take 14 Min to find 1RM

If found early go down to 65% and finish the 14 WITH 5EMOM working on form.

Scale Accordingly


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale Accordingly

Extra Credit

Metcon (No Measure)

EMOM 10 Minutes

:30 Barbell Front Rack Hold @ 90% 1RM Front Squat

:30 Rest

Make sure you’re unracking and holding the barbell as if you were about to front squat it and aren’t just letting it rest in your fingertips or pull you into a bad position. Brace properly and hold. Start at 90% and add weight if you can