Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip
Scale Accordingly

Add weight or reps if five is too easy

Lower reps if you struggle with strict.

This is the time to work on PU and Dips


Metcon (Time)


DB Box Step Overs 24/20″ 50s/35s

DB Alt Snatch

Toes to Bar

Descending rep schemes are a beautiful thing. Start hot, stay hot. Your only place to hide will be in round 1 on the toes to bar. Break them up, keep the rest short, and hold on for dear life when you grab the dumbbells again.
Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

Every 4:00 for 20:00

1 Max Set of Strict HSPU

Target Score: 12+ reps each round

*More Options

-Kipping instead of Strict

-Push Ups

-DB Press