Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (7×5)

Every 2 Minutes For 14 Minutes

5 Touch and Go Squat Snatch

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-6: Build. Stay smooth.

Set 7: Back down to opening weight. End with perfect reps.


Metcon (Time)

15 Push Ups

40 Wall Balls 20/14lbs

Rest :60

15 Push Ups

30 Wall Balls 20/14lbs

Rest :60

15 Push Ups

20 Wall Ball 20/14lbs

Rest :60

15 Push Ups

1 max set of Wall Balls 20/14lbs

These wall ball sets, if done alone, would present a small challenge for most of you. But, when paired with another shoulder intensive exercise, such as the push up, you will be in serious trouble if you do not generate the thrust for this movement with your hips. On that final set, don’t cop out, go for broke
Under the time put how many wallballs you got on your max set

15 Min Cap

Extra Credit

Metcon (AMRAP – Reps)

Strict Pull-ups

5 Sets

Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.