Bear Canyon CrossFit – WOD

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Power Clean + Front Squat + Split Jerk

Every 2:30 minutes, 6 Sets, complete the following

3 x (1+1+1) @ 60%

3 x (1+1+1) @ 65%

3 x (1+1+1) @ 70% x 2 Sets

2 x (1+1+1) @ 75%

2 x (1+1+1) @ 80%

Score 80%

Metcon

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Muscle-ups

Bodyweight clean and jerks
To learn more about Lyla click here

Cool down/Mobility

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10Side-Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch