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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Deadlift (4×4)

Deadlift Singles


4×4 @ 70-80%

Treat each rep within your set like a single. Pull the rep, lower the weight under control, and then let go of the bar and reset. Repeat for each rep. The idea is that you can’t use a stretch reflex throughout the set.


Metcon (AMRAP – Reps)

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 225/155lbs

9 Box Jump Overs 30/24″

Being steady in this workout is FAST. There is plenty of opportunity to get stuck somewhere, and that is what should be avoided. Smooth rope climbs, singles on cleans, and consistent box jumps. Cut out transition times. As always, scale weights as needed.
Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

50 Pull Ups or 4 sets

Rest 3:00

Open up with a big chunk each round. This piece should be 4 or less sets each round. If you need more, you should scale the number back a bit.