Announcements
Happy Birthday to Holly D.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min High Knees/Jumping Jacks
10 Alt Lunges
10 Air Squats
10 kips on Rig/ toes to hands (Zoom)
10 Alt V-up
Monster Walk
Weightlifting
Back Rack Lunge (5×12)
E2M
Back Rack Reverse Lunges
5×12
6 Reps per side in each set
Zoom
10 EMOM
:45 of Work
Metcon
Metcon (AMRAP – Reps)
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups/Ring Rows
Zoom
60 SU
15 Cluster
60 SU
15 Supinated Rows
Sub Supinated Rows if no pull up bar
Scale Accordingly
Extra Credit
Metcon (No Measure)
Squat Jumps
4×5
PVC tricep extensions 5×15
5×10 Barbell Roll outs