Announcements
Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Happy Birthday to Noelle K.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (5×8)
E2M
HAP
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
Row for Calories
Rest 1:30
AMRAP 3 Minutes
Power Cleans 205/135lbs
Rest 1:30
AMRAP 3 Minutes
UB 30′ HS Walks
Three minutes on any machine can provide a similar stimulus. DB power cleans or KB swings and HSPU can provide a similar stimulus if you are without a barbell or a space to HS walk.If you can’t HS walk bear crawl. If you are without equipment, max reps of burpees, push ups and air squats.
Extra Credit
Metcon (Time)
4 Rounds
12 Burpees to a 6″ Target
150 Double Unders*
Rest :90 between sets
*In as few sets as possible
Check Misfit WOD for specific modifications.