Announcements
Holiday Hours
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (6 Rounds for reps)
1.) 5min. AMRAP:
Row 30/20 Cals
Max DB Squat Clean 50/35
2.) 5min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 5min. AMRAP:
Bike 40/30 Cals
Max Pull-Ups
4.) 5min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 5min. AMRAP:
25 Wall Balls
Max Burpees
6.) 5min. AMRAP:
40 Pull-Ups
Max Cals on the bike
Rest 1min. After Each. Go as hard as you can on this one. 5min. isn’t long… Gotta move!
Extra Credit
Metcon (No Measure)
10 Russian KB Swing EMOM 10MIN
106/70
Tabata Hollow Body Rocks
Extra Credit
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups