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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (Weight)

Overhead Walking Lunge Steps



Heavy AF

In place

Heavy AF means really challenging without putting you in a compromising situation. Build across the sets if needed.


Metcon (AMRAP – Reps)

AMRAP 3:00 x 4

Rest 2:00

50 Double Unders

10 Power Cleans 155/105lbs

10 Bar Facing Burpees

Continue where you left off after each rest

This is basically a 12 minute AMRAP with two rest windows built in. Pick up exactly where you left off and see how many rounds you can get total. Intensity should be high from the start keeping in mind the rest periods.

Extra Credit

Metcon (Weight)

Sumo Deadlift


First set is a warm up set, second set is what counts

Remember with the sumo deadlift your starting position is going to look a little more like a squat than a traditional deadlift (your hips should be much lower in a sumo).