Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
500M/20 Cal
2 Rounds
10 Airsquats
10 Scap Pull-ups
5 Burpee
30 Sec plank Hold
Weightlifting
Front Squat (1×10)
A1) Front Squats
Every 2mins x 5 sets
5 reps @ 50% “Warm Up Set”
5 reps “Building”
5 reps “Building”
7 reps “Building”
10 reps ” Heavy set of 10 for the day”
-2min rest-
A2) Front Squat
Every 2mins x 2 sets
10 reps @ 85% of Last set of A1
Metcon
Metcon (Time)
For Time
21-15-9
Deadlifts @ 225/155
Bar Facing Burpees Over Bar
Accessory work
Metcon (No Measure)
2 sets
Front Foot Elevated Split Squats
6-10 reps each leg
Goblet Cyclist Squats
10-15 reps
-2min rest-