Happy Birthday to Mary O.!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10x Cal Bike/ Row

10x Banded OHS

10x Ring Rows

:30 Thera Band Tall Plank Lateral Crawl


Snatch Balance (3×1)

A) Snatch Complex 1

2 Snatch Balance + 1 OHS w 5 sec Hold at the bottom

Every 90 seconds x 3 sets

Building small each set

3-5min transition/brief

Snatch (4×1)

B) Snatch Complex 2

1 Snatch High Pull + 1 Snatch + 1 Hang Snatch

1 Complex Every 90 seconds x 4 sets

*Note: Start part B at 65-80% of A, depending on how comfortable you are with the snatch.

Build small each set.


Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 On/ 2:00 Off:

20x Wall Balls 20/14

40x DU’s

Note, start off where you finished on previous set,

Accessory work

3 sets

45 sec Single Arm DB Overhead Hold (L)

-15 sec rest-

45 sec Single Arm DB Overhead Hold (R)

-15 sec rest-