Announcements
Happy Birthday to Greg McFarland!
Bear Canyon CrossFit – WOD
Warm-up
2:00 Bike or Row
+
2 Rounds:
10x Barbell Hang Muscle Snatch
10x Burpees
Strength
Power Snatch
A) 1 High Hang Power Sn. + 1 PS
1 Complex Every 90 seconds x 6 sets
Building small from 70%
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Accessory work
3 Sets
20 SA Banded Face Pulls each side
30 sec SA DB Overhead Hold