Announcements
Don’t forget to sign up for March Bingo at the front desk!!!
Happy Birthday to Sydney M, Dynette P, and Dustin M!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Toes-To-Bar (8×10)
This is the time to work on TTB or work on your kip
If you have TTB try to work on being more efficient and making each rep as perfect
as possible
Better to keep 5 each round if its hard then go from 8-3
EMOM 8 Min
Strength
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Time to work on PU and Dips
Metcon
Metcon (AMRAP – Reps)
12 Min Amrap
30 DU
20 Single Arm Alt DB Hang C&J 50/35
10 Alt Pistols
Scale Accordingly
SU= 60
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
4 Unbroken Strict HSPU
Athletes of the highest caliber need to be able to hit huge sets of strict HSPU, but that doesn’t mean they can neglect small, fast sets. How many sets of four can you finish inside this eight minute window?
If you can’t do strict then KIP or lower the number of reps each set