Announcements
Happy Birthday to Jeremy R.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x Burpees
10x KBS, “Russian.”
Metcon
Metcon (AMRAP – Rounds and Reps)
4mins on / 2mins off x 3 sets
10/8 Cal Row or Bike
5 Burpee to 6″ reach
*Pick up where you left off*
-Directly Into-
Metcon
Metcon (AMRAP – Rounds and Reps)
4mins on / 2mins off x 3 sets
10/8 Cal Row or Bike
10 KBS @ 53/35
*Pick up where you left off*
Log each Interval separate 🙂
Accessory work
Alternating Tabata:
16 Rounds, “Total.”
Odds, KB Crush Grip Bent Row.
Evens, KB Crush Grip Floor Press.
Total Time, 8 minutes.
Note, alternate between both movements for 16 total rounds, eight per movement. Each interval will last for 20 seconds, followed by a 10 second rest to alternate to the next exercise. This will last for a total of eight minutes.