Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
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
Metcon
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