Bear Canyon CrossFit – WOD
Split Jerk (Every 2:00 minutes , 5 Sets
Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)
Holding between 60-70%
)
“Rowdy” (Time)
2 Rounds, For Time:
600m Run
36 Wall Balls 20/14 lb
24 Toes to Bar
12 Alternating Hang Dumbbell Clean and Jerk 70/50lb
RPE: 8/10 Timecap: 20:00
Rx+:
2 Rounds, For Time:
600m Run
36 Wall Balls 20/1 lb, (9/6kg) 10ft
24 Toes to Bar
12 Alternating Hang Dumbbell Clean and Jerk, 85/60 lb (37.5/27.5 kg)
Level 2:
2 Rounds, For Time:
400m Run
30 Wall Balls 20/14 lb, (9/6kg)
20 Toes to Bar
10 Alternating Hang Dumbbell Clean and Jerk 50/35lb, (22/16kg)
Level 1:
2 Rounds, For Time:
400m Run
30 Wall Balls 14/10lb, (6/4kg)
20 Strict Knee Raises
10 Alternating Hang Dumbbell Clean and Jerk 30/20lb, (14/9kg)