Team Saturday

AnnouncementsHappy Birthday to Candice S.!!Bear Canyon CrossFit – WODView Public WhiteboardWarm-upTrainers Choice (No Measure)MetconMetcon (No Measure)Metcon 38Min Running Clock 15min. AMRAP: 2 rounds of: 32 db Alt lunges 50/35 32 toes-to-bar 16 db power cleans...

Friday

Bear Canyon CrossFit – WODView Public WhiteboardWarm-upTrainers Choice (No Measure)WeightliftingSumo Deadlift (10×3)3 EMOM HAPMetconMetcon (Time)12 Min to complete 6 Bar Facing Burpee 10-1 Thruster 135/95 6 BFB/10 Thruster 6BFB/9 Thruster 6 BFB/ 8...

Thursday

Bear Canyon CrossFit – WODView Public WhiteboardWarm-upTrainers Choice (No Measure)WeightliftingPush Jerk (5×5)E2M 70+%MetconMetcon (AMRAP – Reps)13min. AMRAP: 10/8 Cal Assault Bike OR 200M Row 15 American KB Swings 55/35 30 Double UndersExtra...

Substitute Teacher

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-up100m Run 20 situps 100m Run 20 air squats 100m Run 20 ring rows 100m Run :30 plank 100m RunApplied Strength30-20-10-20-30 Row/Bike/Erg Squat #95/#75 DB Push Press...

Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardWarm-upTrainers Choice (No Measure)SkillPull-Up Dip Alpha (10 Rounds for reps)EMOM 10 Min 5 Strict Pull-Up 5 Strict Ring DipScale Accordingly Add weight or reps if five is too easy Lower reps if you struggle with...