Announcements
Complete quarantine BINGO for your chance at a WHOOP
Participate in ZOOM classes for your chance to win a Rogue gift card!!
Happy Birthday to Terra M. and Sharif G!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (20×1)
EMOM 20 Minutes
1-5: @70-80%
6-15: @80%
16-20: @70%
Full Squat
Metcon
Metcon (Time)
(0-12min.)
5 Rounds For Time: (12 Min Cap)
6 Power Cleans 185/135
12 pull-ups
*RX+ CTB Pull-Ups
*If you are not done by 11min. you should probably stop and get ready for part 2.
(12-22min.)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
Be Aware of time caps
Extra Credit
Metcon (No Measure)
Work on mobility (12MIN)
BINGO