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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


HSPU (1-10)

1-10 HSPU EMOM 10 MiN

Use this to work on HSPU. Do what you can maintain for all 10 Min.

Make sure they are good quality reps

Everyone needs to try and get comfortable being inverted even if its one negative EMOM


Metcon (Time)

For Time:

40 Front Rack alt in place Lunges 50/35

100 DB Snatch (1 db)

40 Front Rack Lunges

12 Min Cap

Extra Credit

Metcon (Time)

Double Tabata hollow body rock

Accumulate a 5Min Plank hold

10 Min Max