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

View Public Whiteboard

warm up

Trainers Choice (No Measure)


Push Jerk (5×5)


5×5 @ 65%


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