Announcements
Happy Birthday to Jeremy G!
Bear Canyon CrossFit – WOD
Warm-up
2min Row or Bike
Increase pace every 30 seconds
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Shoulder Activation
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Take 5mins to Build to 50% of your best Push Press
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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