Bear Canyon CrossFit – WOD

View Public Whiteboard


Overhead Squat (5×3)

E2M x 5 Sets 3 OHS. From the rack (either push press, power jerk, or split jerk to get into position)

Metcon (AMRAP – Reps)

10 Min AMRAP

50 Lateral Burpees ot dumbell

50 ALT DB Snatch

Remaining time: Calories

Accessory work

Tabata: Hand Stand Hold ( either kick up, or wall walk )

or Tabata: HSPU