Announcements
Happy Birthday to coach Tyler T.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Metcon (No Measure)
False Grip Ring Row
10 Min Emom 6 Reps
10×6
Advanced
Feet Elevated
Skill
Metcon (No Measure)
Hips to Rings swing (False grip on high rings)
5 Sets 3-8
1:00 Rest
Skill
Metcon (No Measure)
Seated Muscle Up with Band
2-3 EMOM
8 Min
If you have muscle ups use this time to work on strict MU
Metcon
Metcon (AMRAP – Reps)
12min. to get as far as possible…
3-6-9-12-15…
Devil Press 35/25s
*100m Run after each set or 10 Cal Bike
Extra Credit
Metcon (No Measure)
ROMWOD
Work on mobility