Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Bear Canyon CrossFit – WOD
Warm-up
2min Bike/Row
-then-
2 Sets
10 Empty Barbell Strict Press
12 Kip Swings
20 Plank Shoulder Taps
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
1-2-3…etc
Shoulder to Overhead @ 115/75
Lateral Burpees Over the Bar
-5min rest-
Metcon
Metcon (Time)
For Time
Start at the top of the nearest round you finished and work down to the 1s
15min Time cap
Example: If you finished at 10 S2OH and 8 Burpees, you would round up to the 11’s and work your way down to the 1s.
*If you get into ANY of the burpees round up, if you don’t finish the S2OH, then round down.
Accessory work
3 Sets
12 Barbell Upright Rows
20 Banded Face Pulls