Announcements
Happy Birthday to Betsy H.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air squat
10 tuck jumps
10 alt v ups
Weightlifting
Clean Complex (6×2)
1 Clean Pull + 1 Clean + 1 Front Squat
Every 2mins x 6 sets
Build to a tough set from 70%
Metcon
Metcon (AMRAP – Reps)
3min On / 2min Off x 5 sets
10 SA DB Thrusters (R) @ 50/35
5 Box Jump Overs @ 24/20
10 SA DB Thrusters (L)
5 Box Jump Overs
*Start where you left off*
Accessory work
Metcon (No Measure)
3 sets
30 sec Max Dips
-30 sec rest-
10 KB High Pulls @ 31×1
-2min rest-