Announcements
Happy Birthday to Melissa Martinez and Candice Siebenthal!
Bear Canyon CrossFit – WOD
Strength
Front Squat
A) Front Squats (0:00-12:00)
3 reps Every 2 minutes x 6 sets
Building to a tough 3 from 65%
-90 sec rest- (12:00-13:30)
Front Rack Lunge
B) Front Rack Reverse Lunges (13:30-16:30)
Every 90 seconds x 2 sets
12-14 Alternating reps @ 40% of A
Metcon
Metcon (Time)
50-40-30-20-10
SA DB Thrusters
10-20-30-40-50
DU
*20min Time Cap
*for the thrusters, the reps are total not each side!
Do NOT drop the DB from overhead or from the shoulders! Set it down 😉
Scaled: 25/15, Single Unders (x1.5 of DU)
RX: 35/25
RX+: 50/35
Accessory work
3 Sets
30 sec SA DB Overhead Hold L/R
15 Scap Pull Up