Announcements
Happy Birthday to Brandon W.!!
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Happy Birthday to Aaron W.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Kips on Rig
10 Plank to down dog
Weightlifting
Snatch Complex (5×2)
1 Sn. Pull + 1 Hang Snatch + 1 OHS
Every 2mins x 5 sets
Build from 70% to a tough set
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
50 Cal if on Bike
Accessory work
Metcon (No Measure)
3 sets
40 sec Max Dips
-40 sec rest-
40 sec Max Barbell Upright Row
-40 sec rest-