Announcements
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Happy Birthday Coach AJ!!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (5 Sets)
deadlift
E2M
1×6@60%
1×5@70%
1×4@80%
2×1@90%
Touch and Go
We’re back to week 1 percentages to prime you to re-test next week. Hopefully your 90% feels more like 80% as you’ve likely gotten stronger over the last 5 weeks, so instead of going heavier focus on moving these weights fast as f$%^
Metcon
Metcon (Time)
AMRAP 20 Minutes
Run 800m
7/6 Muscle Ups
10 Back Squats 185/125lbs*
Rest 1:00
Target Score: 5 rounds
*Modification Options
– Fewer muscle ups or jumping muscle ups
– Lighter starting weight on back squat
– TAKE BAR FROM GROUND
Extra Credit
Metcon (No Measure)
Back Rack Walking Lunges
3×10 AHAP
Hollow Rocks
4×15
Barbell Bent Over Rows
5×20