Announcements
Happy Birthday to Elsy F. and Tiffany L.!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds
12 Cal Bike/Row
15 Air Squats
10 Kip Swings
5 Burpees
30 sec Plank Hold
Metcon
Metcon (4 Rounds for reps)
EMOM x 20
1: 15 Goblet Squats @ 55/35
2: 12 Hand Release Push Ups
3: 1 AMRAP set of Wallballs @ 20/14
4: Rest
Goal is to get 20+ reps of Wallballs
Scale down to allow yourself to do so. Whether that be height or weight while still maintaining full range of motion in your squat!
*Score only total number of Wallballs done in each round.
Metcon
Metcon (2 Rounds for time)
2 Sets:
15,12,9 reps of:
Bar Facing Burpees
T2B
Rest 5:00 between each set.