Bear Canyon CrossFit – WOD
Clean and Jerk (Every 2:00 minutes, 5 Sets:
1 Clean
Rest 20 seconds
1 Clean and Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set
)
“Monkey Business” (AMRAP – Rounds and Reps)
11:00 AMRAP
1 Legless Rope Climb
3 Burpee Box Jump Overs 24/20”
5 Dual Kettlebell Hang Clean and Jerk 53/35lb
RPE: 8/10
Rx+:
11:00 AMRAP
2 Legless Rope Climb
4 Burpee Box Jump Overs 24/20”
6 Dual Kettlebell Hang Clean and Jerk 70/53lb, 32/24kg
Level 2:
11:00 AMRAP
2/1 Rope Climb
3 Burpee Box Jump Overs 24/20”
5 Dual Kettlebell Hang Clean and Jerk 44/26lb, 20/12kg
Level 1:
11:00 AMRAP
2 Pull to Stands
3 Burpee Box Step-Ups 24/20”
5 Dual Dumbbell Hang Clean and Jerk 30/20lb, 14/9kg