Bear Canyon CrossFit – WOD

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2min Bike or Row


2 Sets

12 Medball Cleans

15 Banded Good Mornings

30 sec FLR


Clean Pull

A) Clean Pulls

6 reps Every 2mins x 6 sets

Building to a tough 6 by the last set

Start @ 85% of your best clean

Don’t TnG these reps, reset at the floor

Work on hitting full extension!!



Metcon (Time)

For Time

100 Walballs

20 Power Snatches

Scaled: 115/75, 14/10

RX: 135/95, 20/14

RX+: 155/105, 30/20

*12min Time Cap

Duration: Short

Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.

Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

20 Banded Face Pulls

10 Half Kneeling Windmill each side (weighted w/ DB if possible)