Announcements
Happy Birthday to Lauren S., Taralee E., and Jarod B.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 PVC OHS Squat
10 Russian Swings
10 Push Ups
Weightlifting
Snatch (6×3)
Every 2mins x 6 sets
Building from 70% to a tough set of 3
Metcon
Metcon (Time)
3 Sets
15/12 Cal Bike or 250m Row
15 KBS @ 70/53
15/12 Cal Bike or 250m Row
15 Burpees
-3min rest-
Amrican Swings
Scale Accordingly
Accessory work
Metcon (No Measure)
2 sets
30 sec Sn. Grip Pendlay Rows
-30 sec rest-
30 sec Wide Grip Strict Pull Ups
-30 sec rest-