Announcements
THURSDAY October 12th is Free Bring a Friend Day!!!
Bear Canyon CrossFit – Legends
Warm-up:
12 min AMRAP:
1 min erg of choice
15 I-Y-T raises
5 Kettlebell deadlifts directly into 100ft suitcase carry
50 foot (1/2 rig) death march
50 foot (1/2 rig) quad stretch
Strength:
Every 2:00 for 5 rounds
5 Seated single arm DB overhead press
Directly into
5 Single arm overhead box squats
Metcon:
Every 2 mins for 5 rounds:
5 goblet squats
1- 3 point shuttle run (1/4 rig, 1/2 rig, full rig)
10 Kettlebell deadlifts
**Rest 2 mins between rounds**