Bear Canyon CrossFit – WOD
Power Clean + Clean
12:00 EMOM
1+1, starting @ 60-70% of 1RM Clean
Build each minute
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
3 Burpee Ring Muscle-Ups
3 Cleans 225/155#
*can be power or squat
Goal ~6 Rounds
Cool down/Mobility
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch
Accessory work
5 Sets, For Quality
4-6 Strict Chin-Up 30×3 Tempo
4-6 Strict Ring Dips 33×3 Tempo
10/10 Single Leg GHD Hip Extension