Announcements

Zoom Link

https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09

Passcode:958838
Happy Birthday to Nicolas Garcia-Abarca!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Metcon

1 Cluster

2 Burpee Over Object

3 Sit Up

4 Hang Power Snatches (alt DB Sn. or KBS

5 Shoulder to Overhead

6 Front Loaded Squats

7 Deadlifts

8 Weighted Lunges

9 Box Dips

10 Floor Press

11 Bent Over Rows

12 Body Weight Man-Makers

Accessory work

Do it like you would sing the song.

1

2-1

3-2-1

4-3-2-1

…etc until 12 and work your way back down

youtube.com/watch?v=KHR1vONbo4Y