Bear Canyon CrossFit – Open Gym
Snatch High – pull + Snatch (2@ 70%, 2@ 75%x4)
Snatch Pull (2@95% x 3)
Back Squat (3×3 @75%)
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
100ft Dual DB Overhead Carry 35/25
10 Dual DB Step-Overs 24/20”, 35/25
15 Box Jumps 24/20”
Goal: 6 Rounds
Metcon (No Measure)
Gymnastics (Before or After Main WOD)
Every 75sec, 6 Sets
Practice Handstand Walk
Conditioning:
Running with Vest
4 Sets:
600m @5km pace
R: 30 seconds
200m @3km pace
R: 30 seconds
200m @1 mile pace
R: 2:00 minutes between sets