Bear Canyon CrossFit – WOD
Clean and Jerk (Every 4:00 minutes, 4 Sets
Complete
1 “Clean and Jerk Complex”
5 Weighted Strict Pull-Ups
“Clean and Jerk Complex”
1 Power Clean
1 Floating Squat Clean
2 Split Jerks
(unbroken)
)
“Mojo Dojo Casa House” (Time)
3 Rounds for Time
25 Wall Balls 20/14lb
15/10 Calorie Echo Bike, 17/11 Assault
10 Bar Muscle-Ups
RPE: 8/10 Timecap: 15:00
Rx+:
3 Rounds for Time
21 Wall Balls 30/20lb, (14/9kg)
15/10 Calorie Echo Bike
9 Bar Muscle-Ups
*note that they will complete the chipper 3:00 minutes after this
Level 2:
3 Rounds for Time
25 Wall Balls 20/14lb, (9/6kg)
20 Kipping Pull-Ups
15/10 Calorie Echo Bike
Level 1:
3 Rounds for Time
25 Wall Balls 14/10lb, (6/4kg)
20 Ring Rows
15/10 Calorie Echo Bike