Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Sebastian Xie and Jay Jordan!
Bear Canyon CrossFit – WOD
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-