Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Kendra Carmona!
Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
-then-
2 Sets
12 Banded OHS
10 Kip Swings
10 Push Ups
20 sec Side Plank L/R
Strength
Power Snatch
3 Pos. Power Snatch Complex
1 Hi + 1 Mid + 1 Low Hang
2 Complexes E2MOM x 6 sets
Building between 55-65%
Light & smooth reps
*Each Complex is 1 rep
Only drop bar between complexes if needed.
Metcon
Metcon (Time)
150 DU
-then-
3 Rounds
21 OHS 75/55
21 Burpees Over Bar
-then-
150 DU
*22min Time Cap
1:1 Single Unders to DU
Scale to keep effort high.
Accessory work
3 Sets
20 Banded Face Pulls
20 sec Plate Overhead Hold