Announcements

Don’t forget to reserve for classes!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Split Jerk (5×3 Pause in dip on first rep. for 3 secs)

E2M x 5

Metcon (Time)

For Time:

20 Min Cap

Run 400m

75 S2OH 75/55

Run 400m

50 s2oh

Run 400m

25 s2oh

Accessory work

5 Min Amrap:

5x Plate situps

5x reverse plate situps

(dont put the plate down the entire time 45/25)