Announcements
5:30am Zoom class is ending this Friday (8/21)
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Air Squat
10 Push Ups
5 Reverse Burpee
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Air Squat
10 Push Ups
5 Reverse Burpee
Weightlifting
Snatch Complex (6×1)
1 Sn. Pull + 1 Snatch + 1 Hang Sn. + OHS
Every 2mins x 6 sets
Build to a tough set from 70%
Metcon (Time)
50-40-30-20-10
Alt. DB Snatches @ 50/35
*50 DU/ 100 SU after each set*
finishing on DU
Scale Accordingly
Metcon
Accessory work
Metcon (No Measure)
E3MOM x 2 sets
6-10 SN. Grip Pendlay Rows
AMRAP Set Wide Grip Strict Pull Ups