Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (5×3)


1)70% x 3

2) 75%


4) 85%

5) 90% x Max Reps! (3+ goal)

*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 50/35lb


Metcon (AMRAP – Reps)

16min. to get as far as possible…

5 Rounds:

10 Push Jerks 115/75

15 Toes-To-Bar

Rest 2min. (You MUST rest. And it’s included in the 16min. running clock)

Max Rounds in remaining time…

10 Push Jerks (135/85)

15 Wall Balls (20/14lb.)

Score is rounds and reps of just the last section. Everyone will finish the first section.

Extra Credit

Metcon (AMRAP – Reps)

Every 4:00 for 12:00

Run 400m

Max Burpee Box Jump Overs 24/20″ w/ Remaining Time

Your run pace should allow you to get right to work on the burpees, but make sure you’re not taking longer than 50m or so to get up to speed. This should be 12 minutes of very consistent movement