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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Squat (6×3)

6×3 @ 80%+



Metcon (AMRAP – Rounds)

AMRAP 15 Minutes

Run 200m

8 Shoulder to OH 135/95lbs

3 Muscle Ups

The point of this piece is for you come in from your run and pick up a barbell for a very doable set of jerks and then hop onto the rings for a very doable but pre-fatigued set of muscle ups. Run at a pace that allows you to put your hands right on the barbell and then challenge yourself to get right up to the rings.
Scale Accordingly

Extra Credit

Metcon (No Measure)

Glute Ham Raise


Maintenance – For Completion

Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar