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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Bench Press (3)

AMRAP 3 Minutes x 3

Rest 2:00

25/15 Calories on Bike or Row

Max Bench Press Reps

R1 115/75lbs

R2 135/95lbs

R3 185/115lbs

*More Options:

Smaller weight increases across sets

Any machine for equal calories


Metcon (AMRAP – Reps)

AMRAP 8 Minutes

Climb the Ladder by 2s

2 Box Jump all-the-way Overs 24/20″

2 Push Press 115/75lbs

4/4, 6/6, 8/8… etc.

If you’re using a multi-dimension wooden box, jump over the shorter side. Experiment with these in sets of 3-5 before the workout – the metabolic demand is much higher than a regular box jump. You may take an extra step or two for momentum to jump over.

Extra Credit

Metcon (No Measure)

5 Rounds

:20 Ring Support Hold

3 Muscle Ups or 5 Ring Dips

Rest 1:00