Announcements
Happy Birthday to Patrick B.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Kips on Rig
10 Scap Pull ups
5 Reverse Burpee
Weightlifting
Clean (6×3)
Squat Cleans
Every 2mins x 6 sets
Building from 70% to a tough set of 3
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
12min AMRAP
3-6-9-12…
Overhead Squats @ 95/65
Pull Ups
Scale Accordingly
Accessory work
Metcon (No Measure)
3 sets
AMRAP set of Dips
-30 sec rest-
10 KB Upright Rows
-2min rest-