Announcements
Happy Birthday to Peter R. and Christina M.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250 Row/ 10 Cal
10 Air-squats
10 Plate Ground to overhead
10 Box Step ups
10 Push ups
Weightlifting
Push Press (5 Sets)
Push Press
E2M
4 @70-75%
3 @75-80%
2 @80-85%
3 @75-80%
4 @70-75%
Metcon
Metcon (Time)
21-15-9
Cal Row/Bike
Hang Clean 115/85 (Full Squat)
Box Jump
Ring/Box Dips
Scale Accordingly
Zoom
21-15-9
Burpee
Hang Clean
Tuck Jumps
Chair Dips
Extra Credit
Metcon (Time)
Optional Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep