Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Jerk (5×10)

“Touch and Go” Push Jerk

5×10 @70%

Skill Focus


Metcon (Time)

“Bike Tyson” – For Time

20/12 Calorie Assault Bike

20 Sandbag Cleans 150/100lbs

Rest 3:00

20 Sandbag Cleans 150/100lbs

20/12 Calorie Assault Bike

Bike wants to hit you with a left hook, and we’re saying you should let him. Your compliance will land you back in the desert, a place of pain and knowledge. How you handle yourself as the reps add up is just as important as your total time.

Target Time: 10 minutes

*More Options

– Lighter sandbag or 185/125lb power cleans

Extra Credit

Metcon (No Measure)

Tempo Back Extensions


Banded Hamstring Curls

5x 1:00-1:30