Announcements
Bears, don’t forget to join us on ZOOM at 6 am, 12 pm, and 4:30 pm Monday-Friday!!
Join us on Facebook live at 9:30 every day!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (5×5)
Full Squat
Reset each Rep
70+%
E3M
Metcon (AMRAP – Reps)
AMRAP 15 Minutes
50/40 Calorie C2 Bike
150′ OH Walking Lunge 135/95lbs
50 Toes to Bar
Scoring note: 10′ = 1 rep.
If necessary swap the bike out for equal calories on any other C2 Machine. Lunge modification: Single Arm DB OHWL. No equipment version: Run 600m, double lunge length for bodyweight, and swap TTB for V-Ups.
Metcon
Extra Credit
Metcon (No Measure)
Seated Barbell Strict Press
3×10
Barbell Good Mornings
4×15
Side Planks
5 x:30 Per Side