Announcements
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Bear Canyon CrossFit – WOD
Strength
Power Clean + Power Jerk (10×2)
EVERY :30 x 10 Mins
1 Power Clean and Jerk.
try to put a moderate weight to do the entire emom. approx 70-75% of CJ 1rm
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
12 Cal Row
12 HSPU or regular pushups
12 DB snatch 75/50 rx+ or 50/35
rest 2:30
5 MIN AMRAP ^^
*pick up where you left off
rest 2:30
3 Min AMRAP ^^
pick up where you left off
Accessory work
Mobility
1:00 Squat hold
foam roll left leg> quad, glute, IT, calf
1:00 Squat hold
Foam roll right leg
1:00 Pigeon hold right
1:00 pigeon hold left