Bear Canyon CrossFit – WOD
Strength
Snatch (3×3)
We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.
E2M Not TNG
set 1) 3 x 75%
set 2) 3 x 85%
set 3) 3+ x 95%
Metcon (AMRAP – Reps)
“Cupid Shuffle”
AMRAP (with a Partner) in 14 minutes
1 calorie Row
1 Hang Power Clean (95/65 lb)
2 Front Rack Lunges (95/65 lb)
*Add 1 calorie, 1 clean and 2 lunges every round. Partner A does Round 1 while Partner B does Round 2 etc.