Bear Canyon CrossFit – WOD

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2 Rounds:

10 Cal Bike/Row

5x Barbell RDL

5x Barbell Hang Muscle Clean

5x Barbell Shoulder Press


Metcon (5 Rounds for reps)

EMOM x 20

1: 7-10 Strict T2B or Strict Knee to Elbows

2: 15-20 SA KB Gorilla Rows (L)

3: 15-20 SA KB Gorilla Rows (R)

4: 20-30 sec KB Hollow Flutter Kicks

*Note: Log only the total number toes to bar done each round.

For the rows pick a challenging weight you can use with good form.


Metcon (2 Rounds for time)

For Time:

21,15,9 reps of

Power Clean and Jerk 95/65

Bar Facing Burpees

Rest 5:00 x2 sets.

Time Cap: 30 minutes.