Announcements
Happy Birthday to Brittany G and Christina Lheureux!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5×16)
5 Sets:
E2M
With your front foot on a Red 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
Metcon
Metcon (AMRAP – Reps)
16 min to get as far as possible…
12-11-10-9-8-7-6-5-4-3-2-1
Burpee DB Deadlifts 50/35s
*5 Pull Ups + 10 air squats after each set
Extra Credit
Metcon (No Measure)
Mobility
RomWod