Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

3 Rounds

30 Air squat

20 Deadlift 185/130

10 Power clean

5min Rest

3 Rounds

30 Air squat

20 Deadlift

10 Power clean

29min TC

*one bar per athlete; deadlift and power clean must be same weight (scale to your limiting movement)

*TC includes 5min rest period, which every athlete MUST take no matter how long it takes to finish the first 3 rounds

Extra Credit

Metcon (Time)

3 Rounds

7 Power Snatch 135/95lbs

12/9 Calorie AAB or Row

12 Push Ups

7 Push Press 135/95lbs

On the power snatch, choose to either practice touch and go reps or putting both hands on the bar for quick singles. Rip through this fast before it hits you.