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Happy Birthday to Jason Barnes!

Bear Canyon CrossFit – WOD

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Warm-up

2 Sets

10 Calories Bike or Row

10 Push Ups

12 Kip Swings

20 Banded Pull Aparts

Strength

Snatch Grip Strict Press (Behind the Neck)

A1) Behind the Neck Snatch Grip Strict Press

8-10 reps @ 31×2 Tempo

*Take the from the floor, then back rack it.

Building each set

-20 sec rest-

A2) Banded Wide Grip Pull Ups

12-15 Unbroken reps @ 30×1 Tempo

-20 sec rest-

A3) Bent Over KB Crush Grip Row

10-12 reps

A4) Deficit Push Ups

10-12 reps @ 30×1 Tempo

Elevate hands on bumper plates

45# for men

25# for women

-20 sec rest-

A5) Reverse Plank Hold

30-45 seconds

-90 sec rest-

x 4 sets

Complete A1-A5 inside a 30min window

No lallygagging!!!

Metcon

Metcon (Time)

For Time

15 Burpees to 6″ target

15 Calories

10 Burpees to 6″ target

10 Calories

*10min Time Cap

Duration: Short

Feel: Done- The tank is empty, you have nothing left afterwards.

ie. On the ground questioning life.

Pacing: Pain- This is a “full send”, ie. unsustainable effort. Get uncomfortable and deal with it.