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 (Time)
15 Min Cap
2 Rounds
800M Run
15 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
50 Air squat
40 DU
30 Push-up
20 Power clean 135/95
10 MU
*scale for DU is SU x 2
*scale for MU is BMU, CTB, pull-up, or ring row
Extra Credit
Strict Press (4×7)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.