Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (10×2)

Clean Grip Deadlift

10×2

EMOM

HAP

Use straps if necessary. Drop and reset

If you’re pulling the same weight you would for a deadlift, you’re probably not doing these correctly. Set yourself up like you would for a clean and make sure you’re not allowing your hips to shoot up ahead of your shoulders

Metcon

Metcon (2 Rounds for time)

2 Rounds

50/30 Calories on AAB

E5M

EMPTY THE TANK.

Extra Credit

Metcon (Time)

25 DB Deadlift 50/35s

25 DB Hang Squat Cleans

25 Thrusters

25 Push Press