Announcements
Happy Birthday to Katelyn W. and Justine M.!!
Happy Birthday to Kelsey V.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250m/10 Cal
10 Squat Jumps
10 Medball Cleans
10 PVC OHS
1:00 Plank Hold
Monster Walk
Weightlifting
Overhead Squat (10×3)
3 EMOM 10 Min
Work on technique
50+%
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
14 Min AMRAP
21 Wallball 20/14
15 Cal Bike/Row
9 Deadlift 225/155
Zoom
14 Min
21 Thruster
15 Long jump job back
9 SDLHP
Scale Accordingly
Extra Credit
Metcon (No Measure)
5X20 Tricep Pull Downs
5×15 Barbell Curls
100 Russian Twist 45/35 (L+R=1)