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Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Bike or Row
10 Kip Swings
10 Push Ups
30 sec Hollow Hold
Metcon
Metcon (Time)
From 0:00-30:00
50 SA DB Hang Snatch @ 50/35
50 Hand Release Push Ups
50 Alt DB Hang Power Clean & Jerks @ 50/35
-3min rest-
40 Alt DB Hang Power Clean & Jerks @ 50/35
40 Hand Release Push Ups
40 SA DB Hang Snatch @ 50/35
-3min rest-
30 Hand Release Push Ups
30 Alt DB Hang Power Clean & Jerks @ 50/35
30 SA DB Hang Snatch @ 50/35
Metcon
Metcon (Time)
From 30:00-45:00
15-12-9-6-3
Burpees to a 6″ target
Cal Bike or Row