Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Jann Kindel!
Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
-then-
2 Sets
10 Push Ups
12 Ring Rows
30 sec Hollow Hold
Strength
Strict Press
A1. Shoulder Press
6 rep Building each set
Rest :20
A2. Max Reps Strict Pull Up @31X2
3 second eccentric
1 second hold at the bottom
X explode up
2 second hold at the top w/ chin over bar
Rest :20
A3. FLR on Low Rings
45-60 seconds
Rest 2:00
x 3 sets
Note, Use a band if you cannot complete any strict pull ups. Maintain the tempo no matter what!!
Metcon
Metcon (4 Rounds for reps)
4 Sets:
3:00 On/ 2:00 Off:
15x T2B
12x Thrusters
Max Cal A/B or Row
Score is total number of Cals.
Scaled: Hanging Leg Raise/ 75/55
Rx: Knees to Elbows/ 95/65
Rx+: T2B/ 115/75.