Announcements
Happy Birthday to Patrick Sanders!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (10×1)
Misfit Snatch Complex 2.0
10×1
EMOM
HAP
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.
Weightlifting
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
Supermans