Happy Birthday to Lauren P.!
Bear Canyon CrossFit – WOD
10 Cal Bike/ Row
10x Gymnastics Kips
:30 Dead Bug
Power Clean (4×3)
A) 1 Clean Pull + 1 HPC + 1 Hang Cluster
3 Complex Every 2mins x 4 sets
Building each set to a tough complex triple by the last set.
*Note, drop and reset after each cluster
Goal is to go 5-10lbs heavier than last time (10/6)
21,18,15,12,9 reps of:
Box Jump Overs 24/20″
*400 meter row, or 15 Cal Bike AFTER each set.