Bear Canyon CrossFit – WOD
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