Announcements
Happy Birthday to Coach Chris.!!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 air-squat
10 Push Ups
10 banded good mornings
10 kips on Rig
Weightlifting
Romanian Deadlift (10X5)
EMOM
HAP
Metcon
Metcon (6 Rounds for time)
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 TTB
10 SDLHP
10 Pike Push-ups
Extra Credit
Metcon (No Measure)
50 Russian Twist (L+R=1) 45/35 Plate
50 Banded face pulls