Announcements
Happy Birthday to Candice S.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
Metcon
38Min Running Clock
15min. AMRAP:
2 rounds of:
32 db Alt lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups/CTB/Pullup
16 db power cleans 50/35
if you finish go back lunges
Rest 5min.
18 min to finish
5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)
*Teams of 2: Only 1 Person works at a time
Extra Credit
Metcon (No Measure)
Double KB Snatch
5×10
Set 1: Moderate Weight
Set 2: Heavy
Set 3: AHAP
Set 4: Heavy
Set 5: Moderate Weight
More weird stuff means more opportunities to find out what skill building tactics work best for you.