Complete quarantine BINGO for your chance at a WHOOP
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Happy Birthday to Coach Amy and Amanda M.!!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Overhead Squat (10×5)
5 E 1:30
Metcon (AMRAP – Reps)
“Apocalypse Thou” – For Reps
AMRAP 18 Minutes
Max Rep DB Box Step Overs 50/35s to 24/20″
Every Minute including 0:00, perform 1 Dirty DB Complex 50/35s
A Dirty DB Complex is a: Double DB Deadlift + Double DB Clean and Jerk + a Cluster. The DBs go to the ground for each movement in the complex.
Metcon (No Measure)
Strict Pull Ups
Add range of motion as needed
Barbell Overhead Walking Lunge Steps
8 Per Side
Arms Up Plank
5 x Max Effort
3:00 Cap Per round – 10:00 Total accumulation Cap