Announcements
Happy Birthday to Susan Hulsey!
Happy Birthday to Crystal Himeur!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (10×1)
SNATCH+OHS
EMOM
HAP
Metcon
Metcon (Time)
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans 155/105lbs
18 Minute Cap
Extra Credit
Metcon (AMRAP – Reps)
AMRAP 3:00 x 2
Rest 2:00
25/15 Calories on AAB
Max Muscle Ups in remaining time
Think “80% effort” on your bike pace. Enough to get the Calories done in a reasonable amount of time, but not so fast that the bike ruins your ability to get some Muscle Up work in.