Announcements
Don’t forget your personal chalk buckets!
Happy Birthday to Kara O.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
20 Cal Row
10 Kips on bar
10 Burpee
10 Hollow body rocks
10 airsquat
Weightlifting
Push Press (10×5)
5 EMOM 10 Min
HAP
Metcon
Metcon (Time)
3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20 Cal Row
15 Toes-To-Bar
*15 Cal Row for ladies
*Lock out those push presses for a split second. Your arm locking out and going straight back down without a pause does NOT count.
Extra Credit
Metcon (No Measure)
5X15 Bicep Curls
5×15 Push-ups