Happy Birthday to Kristina Metge and Angelo Turicano!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (12×1)

Power Clean + Split Jerk

EMOM for 12 Minutes

1 Rep @ 70-80%


Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

200m Run

6 Muscle Ups

*More Options:

Bar Muscle Ups instead of Ring MU or

Pu and Dips
Scale Accordingly

Extra Credit

Metcon (Time)

4 Rounds

AAB 12/8 Calories

10 Hang Power Cleans 135/95lbs

8 Lateral Bar Burpees

Rest 2:00

This is a good piece to practice the bounce clean under a little bit of fatigue. Sprint through these rounds.