Announcements
Happy Birthday to Sam J and Rachel F!
Bear Canyon CrossFit – WOD
Warm-up
2 sets
1min Jump Rope
10 Push Ups
12 Kip Swings
10 Empty Barbell Muscle Snatch
Metcon
Metcon (4 Rounds for time)
Every 4mins x 4 sets
50 DU
20 Single DB Push Press @ 50/30 (10/arm)
10 Hang Power Snatch
-rest remaining time-
RX+: 135/95
RX: 95/65
Scaled: 75/55
-10min transition/brief-
Metcon
Metcon (Time)
10-20-30
T2B
30-20-10
Box Step Ups @ 24/20
*15min Time Cap
Accessory work
10-15mins of mobility
Quads, Hips, Hamstrings