Announcements
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!
Happy Birthday to Meghan V.
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Banded high pull
10 Push-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Banded high pull
10 Push-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Banded high pull
10 Push-up
Weightlifting
Metcon
Clean Complex (5×1)
1 Clean Pull + 1 Clean + 1 Front Squat
Every 2mins x 5 sets
Build from 70% to a tough set
Metcon (Time)
21-15-9
Bench Press @ 135/95
42-30-18
Wallballs @ 20/14
Accessory work
Metcon (No Measure)
2 sets
6-10 Sn. Grip Pendlay Row
-30 sec rest-
AMRAP set of Wide Grip Strict Pull Ups
-2min rest-