Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean (10×1)

Clean Complex – 10min EMOM:

Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk

Work to a weight that challenges you but alowes you to correct mistakes.

You can build throughout sets

After warming up, start with a weight you know you can hit with confidence on the first minute. Make small jumps throughout the EMOM based on feel. Avoid fails at all costs.


Pull-Up Dip Complex (10×1)

5 Strict Pull Ups

5 Strict Ring Dips

10 Minute EMOM
Challenge yourself if you can just do 2/2 then do it.

This is the time to work on PU and Dips

Extra Credit

Good Mornings (6×6)


Focus on form

After each set 1:00 wall sit