Bear Canyon CrossFit – WOD

“Clusters” (Weight)

Every 90 seconds, 6 Sets

2 Clusters

Start @ 50-55% of Clean and Jerk and Increase to a max for the day

*These are not TnG Reps

Cluster = Squat Clean Thruster

“Power Smoothie” (Time)

8 Sets, For Time

7 Bar Facing Burpees

6 Deadlifts

5 Hang Power Cleans

4 Thrusters

Rest 1:00 minute between sets

Load: 115/80lb

RPE: 8/10 Cap: 20:00(including Rest)


135/95lb, (61/43kg)

Level 2:

95/65lb, (43/30kg)

Level 1:

Empty Barbell 45/35lb, (20/15kg)

Masters 55+:

95/65lb, (43/30kg)