Announcements
Happy Birthday to Shawn Lujan!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (4)
Power Snatch
4 Rounds
:90 on
:90 off
Singles @80-85%
Drop and Reset
*More Options:
Choose any weight that allows for 8-12+ reps per round
Metcon
Metcon (Time)
3 Rounds
12-9-6
Deadlift
DB Box Step Over 50/35s 24/20″
Rest 3:00 after each “12-9-6”
Deadlft weights
R1 225/155lbs
R2 255/175lbs
R3 285/195lbs
20 Minute Cap
*More Options:
Less weight on Deadlift
Scale Accordingly
Extra Credit
Metcon (Time)
10K Bike