Announcements
Happy Birthday to Craig R!
Bear Canyon CrossFit – WOD
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-