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Happy Birthday to Patrick Brown!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Strict Press (10×3)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.



Metcon (Time)

3 Rounds


Power Snatch 105/70lbs

Chest to Bar Pull Up

Rest :90

Cook through each of these as fast as possible. This may not be a good time for a met-con snatch, and the grip fatigue may impact your pull ups more than the leg fatigue. Try to hold on to every set unbroken as long as you can.
Scale Accordingly

Extra Credit

Metcon (Time)

4 x 500m Ski

Rest 1:00

Try to hold as close to your goal 2k pace as possible for this interval. Rounds 1-3 should be pretty manageable, it’ll be the back half of this piece where fatigue sets in and toughness becomes the name of the game.