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Bear Canyon CrossFit – WOD

Strict Press (Every 2:30 minutes, 5 Sets:

1 Strict Press w/3 second lower
1 Deadstop Strict Press
1 Strict Press
**From the Floor**
Build to a heavy complex for the day.)

“Lyon” (Time)

5 Rounds for Time

7 Squat Cleans 165/115 lb

7 Shoulder-to-Overheads 165/115 lb

7 Burpee Chest-to-Bar Pull-Ups

2:00 rest in between rounds

Time Cap: 20:00


Loads: 205/145lb, (93/66kg)

Burpee Bar Muscle-Ups


135/95lb, (61/43kg), Burpee Pull-Ups


50% of Clean and Jerk, Burpee Jumping Pull-Ups