Announcements
Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Happy Birthday to Christy R.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (5×10)
Overhead Squat
5×10
E2M
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
Metcon
Metcon (AMRAP – Reps)
AMRAP 14 Minutes
10/8 Calorie Ski
10 Wallballs 20/14
If you are training without the ski erg, ten ball slams into ten wall balls would mimic the stimulus. If you forced to train without equipment, ten burpees into ten tuck-jumps can provide a similar lung and leg burn.
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per Leg
V Ups
4×20
DB Farmers Hold
5 x1:00
BINGO