Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (5×3)
Squat Clean and Jerk
5×3 @ 72.5-77.5%
E2M
Jerk only the last rep
Metcon
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