Announcements
Happy Birthday to Bobby J!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
10 Ring Rows
10 Push Ups
12 Kip Swings
30 sec Plank Hold
Strength
Power Clean
Take 12mins to find a 1RM
-2min rest/ transition-
Bench Press
Take 12mins to find a 1RM close grip bench press
Metcon
CrossFit Games Open Workout 16.3 (AMRAP – Rounds and Reps)
Open Workout 16.3
7min AMRAP
10 Power Snatches
3 Bar Muscle Ups
RX+: 75/55, Bar MU
RX: 75/55, Chin Over Bar Pull Ups
Scaled: 55/35, Jumping Pull Ups