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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6×3)
Snatch
6×3 @70%
Drop and Reset
E2M
We could list out in fantastic detail the nuances of every section of this movement, but you’ve been working on those all year, so we just ask that you continue to respect their ability to help you just as much as the weight itself.
Metcon
Metcon (Time)
10 Bar Facing Burpees
10 Wallballs 30/20lbs
Rest 1:00
20 Bar Facing Burpees
20 Wallballs 30/20lbs
Rest 1:00
30 Bar Facing Burpees
30 Wallballs 30/20lbs
Rest 1:00
40 Bar Facing Burpees
40 Wallballs 30/20lbs
Scale accordingly
Extra Credit
Metcon (No Measure)
Goblet Reverse Lunges
3×10
5 Per Side
Plank transitions
4×15
Add tempo as needed
Banded Strict Pull Ups
5×20