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Happy Birthday to Brian A.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (20×1)
E:45
Full Squat
70+%
Metcon
Metcon (Time)
“Exercise is GFY” – For Time
5 Rounds
10 Sandbag Good-For-Yous 100/70lbs
10 Lateral Burpeees Over the Bag
A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.
Barbell use 115/75
barbell GFY is: 2 front rack reverse lunges + 1 front squat
Extra Credit
Metcon (No Measure)
Every :90 For 15 Minutes
12/8 Calorie AAB
AAB Modifications: 1:1 Calories on any C2 Machine @ 10 Damper / 1:1 Burpee Box Jump Overs / Hill Sprints / Vested 100m Sprint / Sled Sprints.
Bench Press
3×10