Announcements

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Happy Birthday to Sebastian Xie and Jay Jordan!

Bear Canyon CrossFit – WOD

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Warm-up

2 Sets

10 Cal Bike or Row

12 Air Squats

10 Push Ups

30 sec Side Plank each side

Strength

Front Squat (6×6)

A) Pause Front Squats

6 reps E2MOM x 6 sets

3sec pause @ bottom on each rep

Start at 65% and build to a tough 6

-2min rest-

Front Squat (2×6-8)

B) Drop set

6-8 reps E2MOM x 2 sets

w/ no pause @ same weight as A

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 Dips

9 Deadlifts

7 HPC

5 S2OH

Scaled 75/55, Box Dips/ HRPU

RX: 135/95, Band Assisted Dips

RX+: 155/110, Ring Dips

Accessory work

3 Sets

30 sec Glute Bridges

-30 sec rest-

30 sec Hollow Hold

-30 sec rest-