Announcements
Happy Birthday to Lauren Frazier!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
9 Power Snatch 135/95lbs
15 Box Jumps 24/20″
7 Power Snatch 155/105lbs
15 Box Jumps 24/20″
5 Power Snatch 185/125lbs
15 Box Jumps 24/20″
3 Power Snatch 205/135lbs
15 Box Jumps 24/20″
Usually we don’t recommend touch and go, but an argument could be made in this piece. However, it shouldn’t force you to stand around at any point. The weights at a minimum should be manageable singles. This piece should be short and intense.
Scale Accordingly
Metcon
Metcon (No Measure)
Every 5:00 for 15:00
15 Deadlift 275/185lbs
20 Toes to Bar
75′ HS Walk
*More Options:
Less weight on Deadlift
5 Wall Walks instead of HSW OR 75′ Bear Crawls
You should be left with at least :60 of rest, if not you should consider scaling back
Extra Credit
Metcon (No Measure)
Mobility
ROMWOD