Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (3 Sets)

10 Squat Snatch @72.5%

Rest :60

8 Squat Snatch @75%

Rest :60

6 Squat Snatch @77.5%

Pay attention to what happens as the weight goes up and use that info moving forward.


Metcon (3 Rounds for reps)

Every 4:00 for 12:00

15/9 Calorie AAB/Row

30 Push Press 95/65lbs

100 Double Unders

Love double unders until your heart rate is jacked? This one is for you. Intentionally put yourself in that place and work on breath and efficiency each round.

If finished put your time in comments

Extra Credit

Metcon (AMRAP – Reps)

As Many Total Reps as Possible in 4 Sets

Toes to Bar

Rest 2 Minutes Between Sets

Although it’s a unique scenario, especially for individual competitors, the ability to rip off a huge set of gymnastics is something you should have data for.