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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (10×3)

Back Squat

Warm up to a single at 80-90%


10×3 @65%


Focus on loading on the way down and acceleration on the way up

Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.

*From the ground modification: Front Squats


Metcon (AMRAP – Reps)

5 Rounds

1:30 Max Rep Hang Power Clean 135/95lbs

1:30 Max Rep HSPU

1:30 Max Rep Box Jump Overs 24/20″

Rest 1:30

Score is total reps.

Extra Credit

Metcon (No Measure)

Tabata Hollow Body Rocks

Plate Pinch

5 x:30-:60

A plate in hand, held at your sides