Bear Canyon CrossFit – WOD

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Strict Press (10×5)

10 Min Emom x 5 Reps. If you were able to complete the whole 10 minutes at the same weight, increase 2.5-5# (yes we have change plates)


Metcon (Time)


Squat Snatch 115/80

Ring Dips

Burpee Over the Bar
* Full squat on the snatches, pick a weight thats light but you shouldnt be able to do 21 UB.

Ring dips- Banded or bench dips (if bench dips double the reps)

Burpees are lateral

Accessory work

3x 12-15 Bent over Supinated Rows

3×20 Reverse Flys