Announcements
Happy Birthday to Francesca W., Kaitlin E., Nikki A., and Raul S.!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal BIke/Row
10x RIng Row
10x Air Squat
:30 Dead Bug
Strength
Front Squat (5×8)
A) Front Squat (0:00-10:00)
8 reps Every 2mins x 5 sets
*Note, 3 sec pause on 1st & 8th rep
Building each set to a tough set of 8 by the last set.
-1min rest- (10:00-11:00)
Front Squat (2×10-12)
B) Front Squat Drop Set (11:00-15:00)
Every 2mins x 2 sets
10-12 @ 85% of A
-1min rest- (15:00-16:00)
Front Rack Lunge (3×12)
C) Front Rack Step Forward Lunges (16:00-22:00)
Every 2mins x 3 sets
12 reps (6/leg) @ 40% of A
Metcon
Metcon (Time)
15,12,9 reps of:
Thrusters 115/75
Bar MU’s
Time Cap: 20 minutes.