Announcements
Don’t forget on Labor Day Monday Sept 2 we only have 9/10/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – WOD
warm up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (5×5)
E2M
5×5 @ 65%
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
Run 400m
18 Hang Alt DB CnJ 50/35lbs
8 Bar Muscle Ups
This should be 20 pretty continuous minutes of movement for those of you who need the conditioning. Consider switching arms with the KB more often than needed to keep your grip and pull as fresh as possible for the muscle ups.
Scale Accordingly
Metcon (No Measure)
3 Sets
:30 Banded Pull Aparts
:30 Slow Scap Push Ups
:30 Crossover Symmetry 90/90
Rest as needed between movements and rounds
ROMWOD
MOBILITY