Bear Canyon CrossFit – WOD

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Power Snatch

A) Power Snatch (Touch & Go)

Every 90 seconds x 9 sets

Sets 1-3: 10 reps @ 45%

Sets 4-6: 7 reps @ 50%

Sets 7-9: 5 reps @ 55%

*Log last set of 5’s weight


Metcon (AMRAP – Rounds and Reps)

10min AMRAP



Burpees Over Bar

-5min rest-

Metcon (Time)

For Time

Work your way back down

Round to the nearest round.

If you get through the set of T2B then round up

if you don’t then round down.

*12min Time Cap

Duration: Long

Feel: Control

Pacing: Reach

Accessory work


Grab a foam roller and roll out for 10mins