Announcements
Happy Birthday to Guillermo C, Mark E, Samantha S, and Otilia S!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
1min Jump Rope
10 Air Squats
12 Kip Swings
10 Barbell Strict Press
12 Lunges
Strength
Split Jerk (5×5)
A) Split Jerk
5 reps Every 2mins x 5 sets
*Note: 2 sec Hold in catch
Build small each set
Work on form and control on the catch
Metcon
Metcon (Time)
Partner Chipper
20min AMRAP
100 Hang Power Clean & Jerks @ 115/75
100 DU
75 Ring Dips
100 DU
50 Front Rack Lunges @ 115/75
100 DU
25 Thrusters @ 115/75
Split up however
Accessory work
3 sets
60 sec Plank Hold
-15 sec rest-
30 sec Side Plank (L)
-15 sec rest-
30 sec Side Plank (R)