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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Jerk (4 sets )

“Touch and Go” Push Jerk

10-8-6-2

Start around 70% – build across sets if reps stay smooth and fast.

Rest 1:00 between sets

Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying “touch and go”.

Scale Accordingly

Metcon

Metcon (AMRAP – Reps)

5 Rounds

In 2:00, complete:

25 Wall ball 20/14

then, in remaining time

1 Squat clean + 1 hang squat clean (must be unbroken complex) HAP

1min Rest between rounds

65+% Clean
Add weight in comments

Extra Credit

Metcon (No Measure)

Strict Toes to Bar

3×10

Barbell Good Mornings

4×15