Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (4X6)


Front Squat

4×6 @ 75%


Metcon (Time)

5 Rounds

15 Thrusters 115/75lbs

15 Chest to Bar Pull Ups

After 19.5 you have to be ready to get wayyyyy outside your comfort zone with terrible movement combinations. This should do the trick.

Extra Credit

Metcon (3 Rounds for reps)

AMRAP 2:00 x 3

20/12 Calorie AAB

Max KB Snatch in remaining time 70/53lbs

Rest 1:00

Sprint the bike and try to hold onto the KB, switching hands whenever you want.