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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Jerk (7×2)

Push Jerk

7×2 @ 85%+


If you’re going with a “touch and go” style for the heavier work, sets 2-7 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.


Metcon (Time)

5 Rounds

75 Double Unders

15 Ring Dips

Rest :60

Stay relaxed with the jump rope and then hop right onto the rings for a set. Dial in your kip ahead of time to make these as efficient as possible.

15 HRPU if can’t do Dips

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Bike 100/80Cal

Max Legless Rope Climbs in remaining time

Don’t kill yourself on the bike, obviously the real win in this piece is getting a ton of time under tension with legless climbing. Less time standing around, more time climbing.