Announcements
Happy Birthday to Piper S. and Marisol S.!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
12 Jumping Air Squats
15 Kip Swings
30 sec Plank Hold
Metcon
Metcon (4 Rounds for reps)
3min On / 90 sec Off x 4 sets
20/15 Cal Row or Bike
Max Rep Goblet Squat @ 55/35
-10min Transition/Wod Brief-
*Note: Score is only number of goblet squats done in each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
7 T2B
32 DU
10-15-20-25…
Wallballs @ 20/14