Join us this Saturday for a fun Partner Wod!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean (10×1)

1 Complex EMOM 10 MIN

Complex (High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk)

All 4 without dropping bar



Metcon (AMRAP – Reps)

AMRAP 10 Minutes

8 Strict HSPU

12 DB Thrusters 50/35s

100m Run

Use the Run as a buffer/recovery to be ready for your next set of Strict HSPU. There is no reason to sprint back to the wall if you just have to stand there any way. Shake your arms out and get your heart rate in control before kicking back up on the wall.
Scale Accordingly

If you can’t strict HSPU then regualr KIPPING

Extra Credit

Trainers Choice (No Measure)