Announcements
Don’t forget your personal chalk buckets!
Happy Birthday to Lorenzo S.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
250 M row/ 10 Cal Bike
10 Scap Pull ups
10 Medball Cleans
10 Burpee
Weightlifting
Metcon (Weight)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
HAP
ZOOM
5 PC and PJ EMOM 10 MIN
Metcon
Metcon (AMRAP – Reps)
Classic WOD 3
18 Min AMRAP
Tie Breaker is time after round 5
15 WB
12 PU
9 PC
Rx / Masters
Wall Ball 20#/14# to 10’/9’
Pull-Ups
Power Clean 135#/95#
Scaled
Wall Ball 14#/10# to 10’/9’
Ring Rows
Power Clean 115/80
ZOOM
15 Thruster
12 Supinated Row
9 Burpee
Extra Credit
Metcon (No Measure)
100 Ab Mat Sit-ups
50 Alt Barbell Step ups