Announcements
Happy Birthday to Amber McLendon!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4×4)
Push Jerk
4×4 @ 80%
E2M
Use blocks if possible
If you’re going with a “touch and go” style for the heavier work, reps 2-4 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.
Metcon
Metcon (Time)
3 Rounds
30 Alt in place Overhead Lunge Steps 95/65lbs
40/30 Calories on AAB
*More Options:
Less weight on Lunge Steps
Calories on any machine
Scale Accordingly
Extra Credit
Metcon (Time)
3 Rounds
24 Burpees to a 6″ Target
Rest 2:00