Announcements
Happy Birthday to Rob Tapia and Shanda Diantonio!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Strength
Pull-Up Dip Complex
5 Strict Pull Ups
5 Strict Ring Dips
10 Minute EMOM
Metcon
Metcon (Time)
800m Run
50 Dumbbell Squats
400m Run
30 Dumbbell Squats
200m Run
15 Dumbbell Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
Goal: Under 18 min
Extra Credit
Metcon (No Measure)
ROMWOD
MOBILITY