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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (12×1)
Power Clean + Split Jerk
EMOM for 12 Minutes
1 Rep @ 70-80%
Metcon
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.