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

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Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squat

10 Kips on Rig

10 Plank to down dog


Snatch Complex (5×2)

1 Sn. Pull + 1 Hang Snatch + 1 OHS

Every 2mins x 5 sets

Build from 70% to a tough set


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-