Announcements
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Happy Birthday to Kevin Y and Robin R.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Strength
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Metcon
Metcon (AMRAP – Reps)
16 Min AMRAP
75 DU
25 Right arm KB deadlift 35/25
25 Right arm KB hang snatch
25 Right arm KB thruster
75 DU
25 Left arm KB deadlift
25 Left arm KB hang snatch
25 Left arm KB thruster
150 SU if no double unders
Extra Credit
Metcon (No Measure)
ROMWOD
MOBILITY