Bear Canyon CrossFit – WOD
Strength
Power Clean + Power Jerk (every :30 x 10 Mins)
Pick 1 Weight for the entire 10 Mins. Approx 70-75% of 1RM cj
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
200m Run
20 Back Squats 135/95 (from ground)
20 T2B
Accessory work
4x
:30 Hollow Hold on top of Rings
rest :15
:15 hold in the bottom of the ring dip
rest :30