Announcements
Happy Birthday to Ben B.!!
Happy Birthday to Devan P.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (1RM)
Take 12 min to find a 1RM
If found early scale weight down to 50% and do 5 EMOM until 12 min is up
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
45/35
Extra Credit
Metcon (Time)
Death Race
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees
How fast can you go sub 6???