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Bear Canyon CrossFit – WOD
Power Snatch (10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
Percentages are based on your 1rm Power Snatch
)
“Early Bird and Night Owl” (Calories)
16:00 minute EMOM
minute 1: 20/16 Calorie Row
minute 2: Max Calorie Echo Bike
minute 3: Rest
minute 4: Rest
minute 5: 20/14 Calorie Echo Bike
minute 6: Max Cal Row
minute 7: Rest
minute 8: Rest
Total Cals = Score
L2: 18/15 Row, 18/13 Echo
L1: 15/12 Row, 15/11 Echo
24/17 Cals Assault Bike