Announcements
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 (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!