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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 tough single at 80-90%


10×3 @60%


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

Back to Week 1 weight. How much faster can you move it now?

From the ground modification: Front Squats

Metcon for Time

Metcon (Time)

“The What F@$!” – For Time


Toes to Bar

Calorie Assault Bike*

*Women 21/14/7

Check Misfit WOD for specific modifications.

Extra Credit

Metcon (Time)

50 Bar Facing Burpees

Rest 7:00

50 Bar Facing Burpees

Any 10″ tall object is sufficient to create the barrier that the barbell would. No excuses here, get to work.