Announcements
Happy Birthday to Craig C.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Warm Up:
2 Rounds:
10 Cal Bike/Row
10x Push Ups
10x Air Squats
:30 Side Plank R/L
A: Metcon (No Measure)
Every 3mins x 4 sets:
Floor Press
Crush Grip KB Bent Over Rows @ 53/35
Both Movements @ 20×1 Tempo
Set 1: 21 Floor Press, 12 KB Row
Set 2: 18 Floor Press, 15 KB Row
Set 3: 15 Floor Press, 18 KB Row
Set 4: 12 Floor Press, 21 KB Row
Floor Press Weights
Round 1: 95/65
Round 2: 115/75
Round 3: 135/85
Round 4: 155/105
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
12/10 Cal Bike or 250m Row
10 Russian KBS @ 70/53
3-6-9-12…
Pull Ups