Announcements

Happy Birthday to Craig R!

Bear Canyon CrossFit – WOD

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Warm-up

2min Bike or Row

then

2 sets

12 Step ups

10 PVC Overhead Squats

30 sec Plank Hold

Strength

Power Snatch (6×1)

A) 3 Position Power Snatch

1 Complex Every 2mins x 6 sets

(Floor, Above the Knee, Hip)

Stay light and snappy

Don’t drop the bar until the 3rd snatch is complete

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

25 Power Cleans @ 155/105

50 Box Jump Overs 24/20

25 Power Cleans @ 155/105

50 Cal Bike or Row

Accessory work

3 Sets

30 sec DB Front Raises

-15 sec rest-

30 sec DB Lateral Raises

-15 sec rest-