Bear Canyon CrossFit – WOD

View Public Whiteboard


2 Sets

10 Cal Bike or Row

12 Push Ups

15 Banded Overhead Squats


Power Snatch

A) Power Snatch

Every 45 seconds x 8 sets

5 Touch & Go reps @ 50%

Keep it light & snappy


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20/18 Calories

15 Hang Power Cleans

10 Ring Dips

Scaled: 95/65, Box Dips

RX: 115/75, Ring Dips

RX+: 135/95, Strict Ring Dips

Duration: Medium

Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing.

Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.

Accessory work

3 Sets

30 sec Side Plank Each Side