Announcements
Happy Birthday to Kristina M. and Devon H.!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
20x Band Pull Aparts
30′ Banded Side Step R/L
Strength
Hang Clean
A) 4 Hang Squat Cleans + 1 Hang Power Clean
Every 90 seconds x 6 sets
Keep weights light and fast.
Focus on controlling the bar
Metcon
Metcon (Time)
10,8,6,4,2 reps of:
Bar MU’s
Front Squat, “from floor.” 185/125.
Time Cap: 12 minutes.
Accessory work
Happy Friday!!!!
Lets work on more mobility!!!
Be prepared for monday 🙂