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