Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Power Clean (10×3)
EMOM for 10 Minutes
3 Power Cleans @70-75%
Drop and Reset
Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
40/30 Calorie Bike or 500/400 Row
40 Alt Lunge Steps
40 Wallballs 20/14lbs
Shoot to be off machine and get right to work on the lunges, which should be little more than a continuous leg burn. The real test is how well you can handle the wallball while your legs are pumped.
(Bike Erg 800M)
Metcon (No Measure)
Plate Pinch AHAP