Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Metcon (Time)

10-30-50

TTB

Air squat

DB Alt snatch 50/35

-each time you break on DB snatch, complete 8 burpee over DB before continuing where you left off

16min TC

*a break is anything that is not a continuous movement (i.e. if you alternate hands with DB on the ground, as soon as working hand comes off of DB, other hand must immediately “grab and go”; any pause is a break)

Metcon

Metcon (AMRAP – Reps)

In 3min, complete:

25 Bar facing burpee

then, in remaining time:

AMRAP STOH 135/95

1min Rest

In 3min, complete:

20 Bar facing burpee

then, in remaining time:

AMRAP Front rack lunge 115/80

1min Rest

In 3min, complete:

15 Bar facing burpee

then, in remaining time:

AMRAP Hang power clean 95/65

*one bar per athlete; athletes are responsible for weight changes during 1min rest

*score is total reps completed of all three barbell movements, combined

Extra Credit

Metcon (No Measure)

4×16

Seated Alternating DB Curls

(8 Per Side)

Dumbbell Split Squats

5×20

(10 Per Side)