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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