Announcements
Happy Birthday to Shelby Cashman!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (10×3)
3 EMOM 10 Min
75%
You may “touch and go” these reps if you like, just make sure you’re not allowing yourself to re-dip under the bar.
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
80 Wallballs 20/14lbs
750 Meter Row or 50 Cal Bike
Scale Accordingly
Extra Credit
Metcon (Time)
30 Ring Dips
30 Chest to Bar
20 Muscle Ups
*More Options:
Any Dip Variation
Pull Ups or Ring Rows
Bar Muscle Ups or 40 Toes to Bar if Muscle Ups don’t exist