Announcements
Happy Birthday to Annie W.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds:
10 Cal Bike/Row
10x Push Ups
10x Box Step Ups
:30 FLR
Metcon
9/11 Memorial WOD (2020) (Time)
For time:
2001m Row/ 110 Cal Bike
-into-
9 Rounds
11 Hang Power Cleans @ 95/65
11 Wallballs @ 20/14
11 Box Jump Overs @ 24/20
Accessory work
3 Sets
30 sec Side Plank (L)
30 sec Middle Plank
30 sec Side Plank (R)
-30 rest-