Announcements
Happy Birthday to Coach Dom and Joseph F!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Gymnastics Kips
10x Push Ups
20x Alternating V-Ups
Strength
Snatch
A) Snatch Complex 2 (0:00-12:00)
1 Sn. High Pull + 1 Hang Power Sn. + 1 Sn. Balance
3 Complex Every 2mins x 6 sets
Building each set to a tough triple.
Goal is to go 5-10lbs heavier than last time (9/21)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
60 Cal Bike or Row
50x Sit Ups
40x Wall Balls 20/14#’s
30x Deficit Push Ups
20x C2B Pull Ups
Accessory work
3 sets
1min Plate Overhead Hold
-1min rest-