Announcements
Come join our 6-week nutrition challenge starting January 13!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (5×6)
Every :90 For 5 Sets
6 Push Press
Start around 75% and work up if they are fast and efficient
Metcon
Metcon (Time)
3 Rounds
400m Run
25 Pull Ups
20 Step Through Lunges (Bodyweight)
One step through lunge is 1 forward + 1 reverse lunge.
Extra Credit
Metcon (No Measure)
Double KB Clean And Jerk
5×10
Set 1: Moderate Weight
Set 2: Heavy
Set 3: AHAP
Set 4: Heavy
Set 5: Moderate Weight
These are performed from the “hang”.