Happy Birthday to Elisha Salcido!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Clean (10×3)

EMOM for 10 Minutes

3 Power Cleans @70-80%

Drop and Reset

Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.


Metcon (Calories)

AMRAP 6 Minutes x 2

30 Overhead Squats 115/75lbs

30 Box Jump Overs 24/20″

Max Calories in Remaining Time Bike/Row

Rest 2:00 Between Rounds

Score is Calories

All of the aerobic work we do needs to serve it’s purpose in the more traditional CrossFit workouts we could see in competition. This intentional overload will call upon your ability to flush waste to hold off a heart rate eruption. Be smooth on round 1 and chase that score for the next 2.

Extra Credit

Metcon (No Measure)

Triple Tabata

Hollow Body Rocks

Super man