Bear Canyon CrossFit – WOD
Strength
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