Announcements
Happy Birthday to Brian G.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
very 3:00 For 15:00
50′ Double Dumbbell OH Walking Lunges
Start very conservative with the weight and aim to get heavier each set.
Start this at a very light weight and progress to heavier weights only if you’re able to keep the dumbbells overhead. If you find this skill impossible, congratulations, you have something to work on. Don’t get exposed.
Metcon
Metcon (Time)
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps
RX Men: 50# DBs / 24 Box
RX Women: 35 DBs / 20 Box
Extra Credit
Metcon (No Measure)
5×20
DB Strict Press