Announcements
Happy Birthday to Savanna Y. and Sanjay B.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10×5)
5 EMOM
60+%
Work on Speed out of the hole
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:00 x 4
10 Power Snatch 95/65lbs
20 Wallballs 20/14lbs
Rest 2:00
Continue where you left off each AMRAP.
The 95/65 pound power snatch is one of the most confusing movements in CrossFit. Singles? No, then you’re chasing your barbell all over the gym. Touch and go? Probably, but eventually you’ll explode, so what’s the happy medium? You’ve got 12 minutes to figure it out.
Extra Credit
Metcon (No Measure)
3×10
Strict Toes to Bar
5×25
Push Ups