Announcements
Happy Birthday to coach Eric Glarborg!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Gymnastics
Metcon (No Measure)
False Grip Ring Row
E1:30
5×5
Advanced
5×10 Feet Elevated
Metcon (No Measure)
False Grip Swing on Rings
5 Sets
E 1:30
8-10
Metcon (No Measure)
False Grip Hanging Hip Thrust
E1:30
5×10
Metcon (AMRAP – Reps)
Seated Muscle Up with Band
Take 10 Min to get as many as possible
If you have muscle ups use this time to work on strict MU
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
36 Double Unders
18 Wallballs 20/14lbs
Careful not to get too dizzy during this whirlwind of fitness. The last three Opens have showed us the importance of being able to stay moving at a blistering pace through “easy” sets. Don’t take your foot off the gas.