Announcements
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Complete quarantine BINGO for your chance at a WHOOP
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6×3)
6×3 @75%
E2M
Drop and Reset
We could list out in fantastic detail the nuances of every section of this movement, but you’ve been working on those all year, so we just ask that you continue to respect their ability to help you just as much as the weight itself.
Metcon
Metcon (AMRAP – Reps)
On a 10:00 clock:
AMRAP 3 Minutes
Clusters 135/95lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 165/110lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 185/125lbs
A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.
Barbell modifications: DBs or KBs/Burpees to 12/10-24/20-30/24″ boxes.
Extra Credit
Metcon (Time)
4 Rounds
Row 1000m
Rest 3:00