Announcements
Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat
Back Squat
6 @60%
5 @70%
4 @80%
3 @85%
E3M
Scale Accordingly
Metcon
Metcon (AMRAP – Rounds)
Metcon (AMRAP – Rounds)
15min EMOM
Min 1: 30 Air squat
Min 2: 15 Bar facing burpee
Min 3: 10 Unbroken thruster 135/95
*score is number of rounds in which all reps are completed within the minute (max 15)
*thrusters must be unbroken to count toward score
*must complete all rounds to score as Rx
*if scaling thruster, prioritize going unbroken with a slightly challenging load rather than using too heavy of a load that causes you to have to break in order to complete 10 reps
Extra Credit
Metcon (No Measure)
4×16
Seated Alternating DB Curls
8 Per Side
5x:20-:30 GHD Hold
Body Parallel w/ground