Bears, don’t forget to join us on ZOOM at 6 am, 12 pm, and 4:30 pm Monday-Friday!!
Join us on Facebook live at 9:30 every day!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (Weight)

Snatch Grip Jerk + OHS (5-5-3-3-2-2)

1 Rep = 1 Snatch grip jerk + 1 OHS


Increase weight each round

*i.e. 2 reps is:

1 Snatch grip jerk + 1 OHS, then 1 snatch grip jerk + 1 OHS

(NOT 2 + 2)

*snatch grip jerk is from the back

*this is NOT a snatch balance; the jerk must be completed and the ohs must be initiated from a fully extended, standing position with bar fully extended overhead


Metcon (AMRAP – Reps)

7min AMRAP

10 T2B

30 DU

10 Cluster 95/65

5min rest

7min AMRAP

10 T2B

30 DU

10 Squat clean 135/95
Scale Accordingly

Extra Credit

Metcon (Time)

2Mile Run