Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Press (4)


Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

Set 4) strip it down about 20-30% for 85% and go max effort set.

Score is set 3/4

**SUPERSET with;

6-8 HEAVY DB Bent Over Rows (ea. arm)

immediately into;

50 Double Unders


Metcon (AMRAP – Reps)

The Meat Man (AMRAP – Rounds and Reps)

10min. AMRAP:

60 air squats

50 push-ups

40 alt. db snatches 50/35

30 box jumps 24/20

20 handstand push-ups

10 push Jerks 155/110

Can you get back to the air squats!?
Scale Accordingly

Extra Credit

Metcon (Time)

9 Rope Climbs

Rest 3:00

6 Rope Climbs

Rest 2:00

3 Rope Climbs

On a standard 15′ rope, many of you may not actually need to jump to make it to the top in two pulls. If this is the case, then that means you should be experimenting with “touch and go” climbs. Not needing to jump is valuable information that can help keep your heart rate down when rope climbs are part of a conditioning piece.