Announcements
ATTENTION BEARS!
Please find below our new quarterly survey.
https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link
Thanks!
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 min EMOM
1) DB Bench Press x 8-12 heavy as possible
2) Single DB ROW x 8-12 heavy as possible
*warm up and build to your starting weight to main the same throughout the 5 sets.
Rest 2 Mins
8 Min AMRAP
Bike 12/10 Cal
20 Jumping Lunges
20 KB deadlift
Rest 2 Mins
For Time: 7 Min Cut Off
50 Crunches
50 SlamBalls 20/15
50 Russian Twists with ball
50 Slamballs
50 Empty Barbell Curls