Announcements
Join us this Saturday for a fun Partner WOD!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5×4)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
HAP
E2M
Scale Accordingly
Metcon
Metcon (Time)
50 DU
10 Deadlift 135/95
50 DU
10 Deadlift 185/125
50 DU
10 Deadlift 225/155
50 DU
10 Deadlift 275/185
50 DU
10 Deadlift 315/215
50 DU
10 Deadlift 365/255
15min TC
*scale for DU is SU x 2
Scale Accordingly
Extra Credit
Metcon (Time)
Accumulate 3:00 In a Ring Support hold
We’re looking for tight elbows and palms facing your thighs or even slightly forward. Cap yourself at 10 minutes for this.