Happy Birthday to Luke Hankner!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Metcon (AMRAP – Rounds and Reps)
In teams of 2 get as far as possible in 30min…
100 Wallballs (20/14)
100 CTB Pull Ups
800m Run with med ball
80 PVC Ab Mat Sit-Ups
60 Hang Power Cleans (135/95lb.)
40 Front Squats (135/95lb.)
40 Lateral Barbell Burpees
20 Hang Power Snatch (135/95lb.)
20 Overhead Squats (135/95lb.)
10 Thruster (135/95)
10 Ring MU
40 Min Cap
1 Person working at a time Split however. Both partners Run 800 but only take 1 med ball
Use straps if necessary.
Focus on a controlled descent where you’re not only hinging at the waist, but are pushing your hips back. If you have the flexibility to maintain a neutral lumbar position through a long range of motion, stand on a plate or box to increase the ROM.