Join us this Saturday for a fun Partner Wod!
Happy Birthday to Andie Pine!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Snatch (10×1)

1 Complex EMOM 10 Min

1 Power Snatch, then 1 Hang Power Snatch, then 1 Squat Snatch

Scale Accordingly


Metcon (Time)

In 12min, complete as much as possible of:



Push jerk 155/115

Back squat

*one bar per athlete; push jerk and back squat must be same weight and taken from ground
Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 3 Minutes

Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes

Burpee Box Jump Over 24/20″ (facing box)

Rest 2:00

AMRAP 3 Minutes

KB Snatch 53/35lbs

*More Options:

Burpee Step Overs instead of Jumping

Lighter KB for Snatch