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Happy Birthday to Terra McDermott!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (6×2)

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Heavier than last week


Metcon (AMRAP – Reps)

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to Plate

4:00 Max Rep KB Snatch

4:00 Max Burpees to Plate

Try to hold the KB the entire 4:00. Switch hands as often as needed to keep it moving and maximize reps. On the burpees, just hold a steady pace throughout the 4:00.

Extra Credit

Metcon (Weight)

Single Leg KB Deadlift

6×10 (3 sets per side)

Don’t rush these, show control on the decent when lowing the KB back to the ground.