Announcements
Happy Birthday to Russel T.!!
Happy Birthday to Ryan K.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Banded Good Mornings
10 Air-squats
10 Push-ups
10 Kips on Rig
Weightlifting
Deadlift (10×3)
3 EMOM 10 Min
20X0 Tempo
60%
ZOOM
RDL 10X3
Metcon
Metcon (Time)
For Time:
50 Pistol squat(25 left/25 right)
50 DB STOH (25 left/25 right) 50/35
50 Pull-up
50 DB Alt Snatch 50/35
50 Wall ball 20/14
Scale Accordingly
Zoom
50 Pistol squat(25 left/25 right)
50 DB STOH (25 left/25 right) 50/35
50 Rows
50 DB Alt Snatch 50/35
50 Thruster
Extra Credit
Metcon (No Measure)
2 Rounds
25 Banded Face Pulls
25 Banded Pull Aparts
25 Banded Tricep pull down
25 Banded Curls