Bear Canyon CrossFit – WOD
Strength
Power Snatch
A) Power Snatch (Touch & Go)
Every 90 seconds x 9 sets
Sets 1-3: 7 reps @ 50%
Sets 4-6: 5 reps @ 55%
Sets 7-9: 3 reps @ 60%
Metcon
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
15/12 Calories
10 Pull Ups
50 DU
Scaled: 20/ 16, Banded Pull Ups
RX: 24/20, Pull Ups
RX+: 24/20, C2B Pull Ups
Accessory work
3 Sets
12 Banded Scap Push Ups
20 Banded Face Pulls