Announcements

To clarify the new time for Yoga on Wednesday is at 5 pm until 5:45 pm!

Tuesday’s will remain the same time.

Bear Canyon CrossFit – Open Gym

View Public Whiteboard

Clean + Front Squat + Power Jerk + Jerk (1@70%, 1@75%x5)

1 complex is 1 rep.

Clean Seg. Pull (3@ 90%, 3@95%, 3 @ 100% x 2)

3sec pause (segmented)

2 Seg. pull from just off the floor + 1 clean pull from floor

Paused Front Squat (3@70%, 3@75% x 3)

2 pause 1 fsq = 3

Metcon (Time)

For time:

40/30 Echo Bike Calories

Run, 1 mi

100/80 Push-ups