Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (4 Rounds for reps)

AMRAP 7:

10 Cal Bike

10 Front Rack Lunges 95/65

AMRAP 7:

10 Cal Bike

50 Double Unders

AMRAP 7:

10 Cal Row

10 Devil Press 35/25s

AMRAP 7:

10 Cal Row

10 Wall Balls (20/14lb)

*REST 2 min. after each section. You should need it if you go hard.

Extra Credit

Metcon (Time)

10min. to finish… (Solo)

1min. Plank “Buy in”

40-30-20-10

Push-Ups

Russian Twists with 15lb. plate (L+R=1)

*This is actually pretty nasty!