Bear Canyon CrossFit – WOD

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Strength

Power Clean (1RM)

12 Mins to Find a 1RM Power Clean.

Work on dropping underneath the barbell early and not trying to pull the bar with your arms.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
These are full squat. RX is full squat and unassisted ring dips. Kipping is allowed.

Scaled would be banded or bench dips.

*if doing bench double the reps

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
These are full squat. RX is full squat and unassisted ring dips. Kipping is allowed.

Scaled would be banded or bench dips.

*if doing bench double the reps

Extra Credit

4x 1 Min on 1 min off weighted plank. 45/25 arms extended