Announcements
Happy Birthday to Lily J. and Carlton P.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air squat
10 Push-ups
10 Kips on Rig
Weightlifting
Back Squat (10)
A1)Take 10 Min to find a heavy set of 10
2min Rest
A)2
E2M
2X10 @85% of A1
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
5 Power Clean 155/110
10 TTB
15/12 Cal
Scale Accordingly
Extra Credit
Metcon (No Measure)
E3M for 2 sets
6-10 Barbell Lunges
10-15 Cyclist Squats