Announcements

Happy Birthday to Jeremy G!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

2min Row or Bike

Increase pace every 30 seconds

+

Shoulder Activation

+

Take 5mins to Build to 50% of your best Push Press

+

Warm up/ Building sets

5 reps @ 50%

-2min rest-

4 reps @ 60%

-2min rest-

2 reps @ 75%

-then start the 15min clock-

Strength

Push Press

Take 15mins to find a 1RM

Rest 2-3mins between sets.

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
20min Time Cap

Open Workout 14.5 Scaled (Time)

Open Workout 14.5

21-18-15-12-9-6-3

Thrusters @ 75/55

No Push Up Burpees Over the Bar

20min Time Cap