Please find below our new quarterly survey. 


Lorenzo, Amy, and Bear Canyon Coaches

Bear Canyon CrossFit – WOD

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Snatch Balance + Over Head Squat (5×1 (1+4))

E2M x 5 Sets. Build to a heavy of the complex.

1 Snatch Balance from the rack into 4 overhead squats



Metcon (Time)

7 Rds For Time:

7 Power Snatch 95/65

7 Ring Dips

40 Du or 20 Du if unable to do 40. or 80 SU

*banded ring dips, bench dips. Or hard variation of pushup