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New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Strict Press (6×3)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press


85% Across

Press like it’s 90%

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.


Metcon (Time)

400m Ski

10 Bar Muscle Ups

6 Squat Clean and Jerk 225/155lbs

10 Bar Muscle Ups

400m Ski

*Modification Options

– Row instead of ski

– Jumping bar muscle ups or chest to bar pull ups

– Lighter clean and jerk

Extra Credit

Metcon (No Measure)

DB Farmers Hold 100/70lbs

3x Max Effort

Rest 3-5 Minutes

Back Rack Step Through Lunges