Announcements
Happy Birthday to Sara F. and Jake B!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
5x Barbell RDL
5x Barbell Hang Muscle Clean
5x Barbell Thrusters
Strength
Clean Complex ((1.1.1)x3.)
1 Clean Deadlift + 1 HPC + 1 Hang Cluster
3 Complex Every 2mins x 4 sets
Building to a heavy set for the day.
Metcon
Metcon (Time)
27,21,15,9 reps of:
Cal Bike/Row
Ohs 95/65
Time Cap: 20 minutes.
Accessory work
Metcon (No Measure)
3 sets
12 KBS (moderate-tough)
12 Single Leg Glute Bridges R/L
-1min rest-