Announcements
Happy Birthday to Nick C.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Hang Muscle Snatch PVC
10x Glute Bridge
:30 FLR
Metcon (No Measure)
A) Every 3mins x 5 sets
5 Strict Supinated Chin Ups
10 Barbell Floor Press @ 115/75
15 KB Crush Grip Bent Over Row @ 55/35
Metcon
Metcon (2 Rounds for time)
For Time:
50x T2B
25x Power Snatch 135/95
Rest 5:00.
For Time:
50x T2B
25x Power Clean and Jerk 135/95