Bear Canyon CrossFit – WOD

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Overhead Squat

A) Overhead Squat (from the rack)

Every 2 Minutes x 5 sets

5 reps @ 32×1 Tempo

Start moderate & build each set


Digit 1 Represents the Eccentric

Digit 2 Represents the Isometric Bottom

Digit 3 Represents the Concentric (sometimes its an “X”)

Digit 4 Represents the Isometric Top


Metcon (AMRAP – Rounds and Reps)

10min AMRAP


Alt Hang DB Snatch

Box Jump Overs

Scaled: 20″ Step Overs, 25/15

RX: 24/20, 50/35

-5min rest-

Metcon (Time)

For Time

Work your way back down

Round to the nearest round.

If you get through the set of DB Snatch then round up

if you don’t then round down.

*12min Time Cap