Announcements
Zoom Link
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Happy Birthday to Sean Hulsey!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Bike or Row
12 Air Squats
14 Step Ups
30 sec FLR
Strength
Back Squat
A) Back Squats (0:00-12:30)
6 reps @ 32×1 Tempo
Every 2:30 x 5 sets
Building small each set
Start @ 65%
-1min rest- (12:30-13:30)
Back Squat
B) Back Squat Drop Set (13:30-16:30)
8-10 reps Every 90 sec x 2 sets
@ heaviest set of A
No Tempo
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Accessory work
Mobility
Happy New Years Bears!!!