Bear Canyon CrossFit – WOD
Strength
Split Jerk (10×1 at 75-80% )
1 x SJ EMOM. Try to use the same weight the entire 10 mins.
weight is based of 1rm CJ
Split Jerk (10×1 at 75-80% )
1 x SJ EMOM. Try to use the same weight the entire 10 mins.
weight is based of 1rm CJ
Metcon (Time)
For TIME:
21-15-9
Front Rack Lunge 135/95
Front Squat
Shoulder 2 OH
*1 Bar same weight for all the movements
Accessory work
6x 200m Run 1:00 Rest