Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Joseph Ulibarri and Yolanda Eytcheson!
Bear Canyon CrossFit – WOD
Warm-up
Strength
2 Sets
10 Burpees
12 Lunges
15 Ring Rows
20 sec Hanging L-Sit/Tuck Hold
Metcon
Push Jerk
A) Push Jerk Waves
Every 2mins x 6 sets
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 72%
Set 3: 1 rep @ 75%
Set 4: 3 reps @ 72%
Set 5: 2 reps @ 75%
Set 6: 1 rep @ 78%
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
14 Single DB Front Squats @ 50#
5 Bar MU
12 Single DB Font Rack Lunges
5 Bar MU
Scale MU to Jumping Bar MU or a
tough pull up modification.