Announcements

Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Metcon (AMRAP – Reps)

8min. Running Clock…

500m Row

100 Double Unders

25 DB Deadlifts 70/50s

Max PVC Ab Mat Sit-Ups in remaining time

Rest 1min. Repeat 3 times total

Metcon

Metcon (Time)

“Sendy Klaus” – For Time

3 Rounds

10 Burpee Box Jump Overs 24/20″

10 Power Snatch 115/75lbs

With only 60 reps in this whole workout, you know we’re asking you to set yourself on fire and hope you don’t burn to death. If you look at that barbell weight and are planning to do more than 1 set at any point, it’s already too heavy for the stimulus we want. Less is more in this piece.
8min Cap

Extra Credit

Metcon (No Measure)

Back Rack Split Squats

4×15

(2 Full Sets Per Side)

5x :20

Back Extension hold

Torso Parallel with the ground. Extend torso further past the pad or have someone place weight on your back.