Monday

Announcements

Happy Birthday to Coach Jon Longdon and Coach Reuben!!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Burpee

10 Kips on Rig

Monster Walk

Weightlifting

Back Squat (5×5)

E2M

20X0 Tempo

65%

Metcon

Metcon (Time)

25-15-10

Pull-Up

Power Snatch 95/65

OHS

15 Min Cap

Zoom

Supinated Rows as a sub for pull ups

PS

OHS

Extra Credit

Metcon (No Measure)

2 Rounds

50 Ab Mat Sit-ups

50 Pull Aparts

50 Tricep Pull Downs