Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (5×3)

Squat Clean and Jerk

5×3 @ 72.5-77.5%


Jerk only the last rep


Metcon (Time)

2 Rounds

Run 800m

30 S-Arm DB Hang Snatch 50/35lbs

The hang snatches are similar to KB snatches just with a DB. They do not need to be alternating. This is purely an engine workout where you have to be willing to push the run.
Scale Accordingly

Extra Credit

Metcon (No Measure)

4 Rounds

15 V-Ups

15 Supermans