Bear Canyon CrossFit – WOD
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
Zoom
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
Zoom
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)