Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

250M Row/ 10 Cal Bike

10 Kb deadlift

10 Kb Russian Swings

10 Airsquats

10 Medball Cleans

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2 Rounds

1 Min High Knees

10 Barbell Deadlift

10 Plate to overhead

10 Airsquats

Weightlifting

Clean Hang Complex (15×1)

Pos. 1 Power Clean + Pos.2 Power Clean (high hang+ hang)
E:45

HAP

Power Clean

Metcon

Metcon (AMRAP – Reps)

Every 3min. x 5 Rounds:

15/12 Cal Row/Bike

15 Wall Balls 20/14

Max American KB Swings 55/35lb.

1 Min Rest

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Every 3min. x 5 Rounds:

12 Burpee

15 Barbell Cluster

Max Plate to overhead

1 Min Rest

Extra Credit

Metcon (No Measure)

Barbell Rows

3×10

30 Turkish Get ups (15 each side)