Announcements

Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (1×36)

36 Front Squats @65%

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)

15 Rounds

10/7 Calorie AAB

10 KB Swings 70/53lbs

Check Misfit WOD for specific modifications.

Extra Credit

Metcon (No Measure)

Pause V Ups

3×10

:3-:5 Pause in hollow body position between reps

Feet and arms stay off ground through entire set

DB Prone Bench Row

4×15

Jumping Lunges

5 x20

Increase jump height as needed