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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (6×3)

6×3 @75%


Drop and Reset

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 (AMRAP – Reps)

On a 10:00 clock:

AMRAP 3 Minutes

Clusters 135/95lbs

:30 Rest/weight change

AMRAP 3 Minutes

Clusters 165/110lbs

:30 Rest/weight change

AMRAP 3 Minutes

Clusters 185/125lbs

A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.

Barbell modifications: DBs or KBs/Burpees to 12/10-24/20-30/24″ boxes.

Extra Credit

Metcon (Time)

4 Rounds

Row 1000m

Rest 3:00