Announcements

ATTENTION BEARS!

Please find below our new quarterly survey.

https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link 

Thanks!

Lorenzo, Amy, and Bear Canyon Coaches

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Clean and Jerk (12×2)

EMOM x 12 Mins

1-4 x 2 CJ @ 65%

5-8 x 2 CJ @ 70%

9-12 x 1 CJ @75%

These are FULL cleans “squat cleans” and Split Jerks

Metcon (AMRAP – Reps)

WODAPALOOZA TEAM WORKOUT 7

“3×3”

3 Rds

3 Min AMRAP

Buy IN:

66 DU or (33 DUB if still working on it or 100 Singles)

22 Wallballs 20/14

Remaining Time

Max Double DB box step overs 50/35

Rest 1 Min repeat.

Score is total reps of all the movements