Sunday

Jan 4, 2020 | W.O.D.

Announcements

Happy Birthday to Bob R. and Leah W.!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Rack Lunge (5×10)

5 Reps on each leg (10 total)

immediately into;

5-7 Back Squat with weight

E2M

HAP

Metcon

Metcon (AMRAP – Reps)

15min. AMRAP:

8 Pull-Ups

10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.

14/12 Cal Row