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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (10×1)

Misfit Snatch Complex 2.0




Squat Snatch

Hang Squat Snatch

Overhead Squat x2

In the original Misfit Snatch Complex, if you made the second Snatch, the last single OHS felt like a given. Hitting back to back Snatches in this complex should allow you to go a little heavier, and challenge you more with the OHS double at the end.


Power Clean (5)

Power Clean

5 Rounds

1:00 on

1:00 off

Singles @ 75-80%

Drop and Reset

Even though we want you to get as many reps as possible in the time window, we still want you to take the extra split second to set up perfectly before each rep. This in itself is a skill to improve upon. The drop and reset is mandatory.

Metcon for Time

Metcon (Time)

3 Rounds

25/20 Calories on AAB

Max Effort Wallsit*

Rest 2

*Wallsit 2:00 cap per round

Full send on the bike calories each round. Without that the wallsit won’t be much of a challenge for most.

Extra Credit

Metcon (No Measure)

Double tabata

Hallow Body Rocks