Announcements

Complete quarantine BINGO for your chance at a WHOOP

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Good Mornings (5×10)

E2M

HAP

Metcon

Metcon (Time)

. “GoSaddy.com” – For Time

5 Rounds

4 Squat Clean and Jerk 245/165lbs

18/12 Calorie AAB

This workout couldn’t be more of a nightmare for the smaller athletes out there, making it the perfect weakness workout for the smaller athletes out there. That being said, you’ve got to find a pace on both movements that don’t push you to failure on the barbell. A failed rep or two may add a minute or two to your workout.

If you are without a barbell 10 squat clean thruster with dumbbells will provide a similar challenge. Keep your calories 1:1 to the AAB if you are on any other machine. No equipment, perform five rounds of 20 tuck jumps and 20 squat jumps.

Extra Credit

Metcon (No Measure)

Stretch

Work on mobility

Bingo