Announcements
Happy Birthday to Jacob E., Paul F., and Delise H!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Jump Squats
10 Medball Cleans
10 Kips on Rig
Weightlifting
Back Squat (5×8)
E2M
Metcon
Metcon (AMRAP – Reps)
“Crawl Out Boy” – For Reps
AMRAP 17 Minutes
7 DB Power Clean 50s/35s
14 Wallballs 20/14lbs to 10/9′
7 Toes to Bar
Extra Credit
Metcon (No Measure)
5X10 RDL
5X15 Barbell Curls