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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Jerk (4×4)

Push Jerk

4×4 @ 80%


Use blocks if possible

If you’re going with a “touch and go” style for the heavier work, reps 2-4 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.


Metcon (Time)

3 Rounds

30 Alt in place Overhead Lunge Steps 95/65lbs

40/30 Calories on AAB

*More Options:

Less weight on Lunge Steps

Calories on any machine
Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

24 Burpees to a 6″ Target

Rest 2:00