Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (4×6)

Front Squat

4×6 @ 70%


Spend extra time mobilizing your front rack and T-spine to ensure you can sit straight down. Your strength isn’t the reason you can’t front squat more, your positioning is. Use these sets to work on that.


Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

12 Shoulder to OH 155/105lbs

Run 200m

4 Rope Climbs

Run 200m

A wider stance and a focus on pushing under the bar for your push jerks should make these fairly easy. Try to keep one hand on the rope between every climb.

Extra Credit

Metcon (Time)

2 Rounds

20 Burpee Box Jump Overs 24/20″

Rest 1:00

These intervals should be done at a controlled 90% effort, meaning you’ll slow down a bit as you go, but the drop off shouldn’t be massive. Figure out how to move your feet and you’ll save a lot of energy.