Bear Canyon CrossFit – WOD

Clean and Jerk (Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk
Rest 10 seconds
2 Pause Clean High Pulls or Segmented Clean Deadlift
*Pause is above the knee

60-75% of Limiter
)

“What’s Normal Anyways?” (Time)

7 Rounds for Time:

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 95/65lb

Time Cap: 15:00 RPE: 8/10

Rx+:

Load: 115/80lb, 52/36kg

Level 2:

Load: 75/55lb, 34/25kg

Level 1:

7 Rounds for Time

7 Hang Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 65/45lb, 30/20kg