Announcements
5:30am Zoom class is ending this Friday (8/21)
Happy Birthday to Adam J.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 banded good mornings
10 Glute Bridge
Monster Walk
Weightlifting
Deadlift (1×6)
Deadlift
Take 15mins to find a tough set of 6
@ 60×1 Tempo
-2min rest-
A2) Deadlift
Every 2mins x 2 sets
8 reps @ same weight as A1
w/ no tempo
-2min rest-
A3) RDL’s
Every 90 seconds x 3 sets
12 reps @ 45% of A1
Metcon
Metcon (No Measure)
EMOM 12
1: 30 sec Burpees
2: 30 sec Row/Bike
All Out Sprint