Announcements
Make sure to join us Saturday the 18th at 9am for Strongman Fundraiser for Coach Reuben!!
Join us for Memorial Day Murph on May 27th at 9/10:30!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Weight)
15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks
CLIMB in weight each round or every other round and make this thing challenging! It’s hardest at 1 heavy weight the whole time
Scale Accordingly
Metcon
Metcon (3 Rounds for weight)
Thruster (18 min)
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
into
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)
*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.
Scale Accordingly
Scoring is heaviest weight each round
Extra Credit
Metcon (No Measure)
For Quality
2 Rounds
30 DB Bench Press (right arm only)
30 DB Bent Over Row (left arm only)
30 DB Bench Press (left arm only)
30 DB Bent Over Row (right arm only)
*Must finish all 30 before moving on
50/35