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

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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.