Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Bike
10 Push Ups
12 Kip Swings
15 Jumping Air Squats
Strength
Power Clean
PC + J Complex
1 Hi + 1 Mid + 1 Low Hang + 1 Jerk
2 Complexes E2MOM x 6 sets
Building between 55-65%
Light & smooth reps
Every complex is 1 rep
Only drop the bar between complexes if needed
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5-10-15-20-25…etc
Bench
Calories
Scaled: 115/75
RX: 135/95
RX+: 155/110
Accessory work
3 Sets
12 Barbell Pendlay Row @ 31×1 Tempo
-1min rest-