Announcements
Bears, don’t forget to join us on ZOOM M-F 6 am, 12 pm, 4:30pm and M/W/F 6:30 pm!!
Join us on Facebook live at 9:30 every day!
Happy Birthday to Kellie L. and Casey Cheney!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (5×11)
E2M
HAP
Metcon
Metcon (AMRAP – Reps)
AMRAP 2:30 x 4
Run 100m
7 Push Press 165/110lbs
Rest 2:30
Continue where you left off each interval.
Scale Accordingly
Shouldbe be able to get 2 rounds each time
Extra Credit
Metcon (Time)
5 Rounds
10/7 Calories AAB
12 Lateral Box Jump Overs 30/24″
Rest 2:00
AAB modification: 1:1 Calories on any machine/10 Lateral Burpee Box Jump Overs. Lower box modification: increase to 12/15 Reps.