Announcements
Bears, don’t forget to join us on ZOOM M-F 6 am, 12 pm, 4:30pm and M/W/F 6:30 pm!!
Join us on Facebook live at 9:30 every day!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (40)
40 Front Squats @60%
Yes, it says for time. This is our next progression in taking things like max sets of back squat reps and making sure they apply to our sport. All reps taken from a rack.
Metcon
Metcon (Time)
3 Rounds
20/12 Calorie AAB
25 Push Ups
15 Hang Clean and Jerk 135/95lbs
Rest 2:30
AAB to C2 Modification: 15/12 Calories on 10 Damper. Clean and Jerk modifications: Double DB Clean and Jerk to the floor. No equipment modification: 15 Burpees/25 Push Ups/30 Jumping Lunges.
Extra Credit
Metcon (No Measure)
Seated Alternating DB Curls
3×10
5 Per Arm
Banded Hamstring Curl
4×15
Plank
5 x1:00