Make sure to join us for Sydney Fundraiser wow on June 22nd! All Classes will be adaptive!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)



Deadlift (5×8)


Zero Bounce


Metcon (Time)

3 Rounds

5 Rope Climbs

30 Power Snatch 75/55lbs

This is obviously an extremely grippy piece. However, a lot can be changed by making sure your rope climb technique is as good as it can be. Efficient climbers get up the rope by pulling their knees to their chest, cinching their feet tight to the rope, then standing with their legs. This removes almost all the unnecessary pulling and allows you to minimize the death grip. Being good on the rope is the only way to crush this piece… obviously.

*More Options:

3x Pull Ups instead of Rope Climbs

Lighter Power Snatch
If class is big have half start on ropes and half on power snatch

Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

16 Alt Back Rack Lunge 225/155lbs

Rest 2:00

The bar comes off the floor each round. Don’t be afraid to scale back to something that may seem more manageable for you. These are heavy lunges and for some just getting the barbell to your back safely could be a challenge.