Announcements
Happy Birthday to Brandon W.!!
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Alt Box Step ups
10 Push Ups
10 Barbell Press
Weightlifting
Split Jerk (1×3)
Split Jerk (0:00-10:00)
Take 10mins to find a tough set of 3
1 sec Pause in dip
-2min rest- (10:00-12:00)
A2) Split Jerk (12:00-14:00)
Every 2mins x 2 sets
3 reps @ 85% of A1
No pause in dip
Metcon
Metcon (Time)
50 Box Jump Overs @ 24/20
40 DB Power Cleans @ 50/35
30 Burpees Over DB
20 DB S2OH
10 Bar Muscle Ups
Accessory work
Metcon (No Measure)
2 sets
30 sec DB Lateral Raises
-30 sec rest-
30 sec DB Front Raises
-30 sec rest-