Announcements
Make sure to join us Saturday the 18th at 9am for Strongman Fundraiser for Coach Reuben!!
Join us for Memorial Day Murph on May 27th at 9/10:30!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
4 Piece today
Partners of 2
6 Rounds: (0-10min.)
20 Alt. DB Snatches 50/35
15 KB Goblet Squat 70/53
(Partner Complete entire round before switching)
1 Minute transition
11-19min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
1 Minute transition
20-30min. (10min. AMRAP)
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
(One person works at a time split however)
31-39min. ( With a partner)
Pick the one you didn’t do
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉
if raining can sub 180 Cal Bike (switch 15)
Extra Credit
Metcon (Time)
40 DB Thrusters 50/35lbs
40/24 Calories on AAB
6 Minute Cap
*More Options:
Lighter DBs
Ski Erg instead