Bear Canyon CrossFit – WOD

Power Snatch (
Every 90 seconds, 10 Sets

Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day
)

“Basenji” (Time)

For Time

10 Rounds

30 Double Unders

3 Overhead Squats @ 185/125lb

*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)

Time cap: 15:00

Rx+:

10 Rounds

30 Crossover Single Unders

3 Overhead Squats @ 225/155lb, (102/70kg)

Level 2:

155/105lb, (70/48kg)

Level 1:

10 Rounds for Time

60 Single Unders

70% of 1RM Overhead Squat or Front Squat