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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (4×2)
Squat Clean
Warm Up
4×2 @ 60-70%
E1:30
w/ pause at knee
drop and reset
then
Clean (6×1)
6×1 @ 80-90%
E1:30
During the “Warm Up” portion, focus on your set up position then pull and pause in front of the knee for a two count before finishing the lift.
Metcon
Metcon (Time)
4 Rounds
3 Rope Climbs
20 DB Snatch 50/35lbs
10 Toes to Bar
Rest 2:00
18 Minute Cap (including rest)
*More Options:
Strict Pull Ups instead of Rope Climbs
Lighter DB
Knees to Elbows instead of TTB
Extra Credit
Metcon (Time)
10-8-6-4-2
Push Ups x2
Ring Dips
*More Options:
Use any Dip variation