Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

250M Row/ 10 Cal

10 Burpee

10 Airsquat

10 Kips on Rig

2 Rounds

Weightlifting

Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:

12/10 Calorie Assault Bike 250M Row

2 Power Clean and Jerks

*Climbing in weight to the heaviest #’s you can hit.

Metcon

Metcon (Time)

2 Rounds For Time:

50 Push Jerks 115/85

25 Toes-To-Bar

*EMOM complete 5 Russian Swings 70/55!

*Start with Swings

*You must finish all 50 jerks before going to the TTB.