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Bear Canyon CrossFit – WOD

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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