Bear Canyon CrossFit – WOD
Power Clean + Split Jerk + Squat Clean + Split Jerk
Clean Complex
Every 3:00 for 18:00
Power Clean + Split Jerk + Squat Clean + 2 Split Jerk
*starting 70-% of limiting lift and increasing to max for day
Metcon (3 Rounds for calories)
“This Velvet Grove”
3 Sets:
7:00 AMRAP
30 Toe to Bar
20 Burpees to Target 6” above reach
4/3 Rope Climbs
Max Cal Row in Remaining Time.
Rest 3:00 b/s
Goal: ~2:00 on Rower to Finish Each Set
~40/32 Cals
RX+:
3 Sets:
7:00 AMRAP
30 Toe to Bar
20 Burpees to Target 12” above reach
5/4 Rope Climbs
Max Cal Row in Remaining Time.
Rest 3:00 b/s