Announcements
Complete quarantine BINGO for your chance at a WHOOP
Participate in ZOOM classes for your chance to win a Rogue gift card!!
Happy Birthday to Coach Amy and Amanda M.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (10×5)
5 E 1:30
HAP
Metcon
Metcon (AMRAP – Reps)
“Apocalypse Thou” – For Reps
AMRAP 18 Minutes
Max Rep DB Box Step Overs 50/35s to 24/20″
Every Minute including 0:00, perform 1 Dirty DB Complex 50/35s
A Dirty DB Complex is a: Double DB Deadlift + Double DB Clean and Jerk + a Cluster. The DBs go to the ground for each movement in the complex.
Scale Accordingy
Extra Credit
Metcon (No Measure)
Strict Pull Ups
3×10
Add range of motion as needed
Barbell Overhead Walking Lunge Steps
4×16
8 Per Side
Arms Up Plank
5 x Max Effort
3:00 Cap Per round – 10:00 Total accumulation Cap