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
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