Happy Birthday to Nikki B.!
Bear Canyon CrossFit – WOD
10 Cal Bike/ Row
5x Barbell RDL
5x Barbell Hang Muscle Clean
5x Barbell Push Press
A) Clean Complex (0:00-10:00)
1 Power Clean + 2 Hang Power Clean
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Once you drop the bar, your set is over
Goal is to go 5-10lbs heavier than last time (10/12)
Metcon (AMRAP – Rounds and Reps)
8:00 On/ 4:00 Off:
12x Single DB Box Step Ups 50/35
24x Ab Mat Sit Ups
Note, start off where you finished on previous set.
Lower Back & Hamstring Mobility