Announcements
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https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Kathy Brooks, Sean Chinana, and Nancy Abruzzo!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
15 Banded Good Mornings
12 Medball Cleans
30 sec Hollow Hold
Strength
Clean Pull
A) Halting Clean Pulls
3 reps E2MOM x 6 sets
Building from 65%
NOT tough & go
reset at the bottom
Pause 2″ off the ground on the way up.
Work on extending & a big shrug!!
*No rest go directly into the drop set on the next 2min interval.
Clean Pull
B) Drop set
5 reps @ 90% of A
E2MOM x 2 sets
No halting
NO tough & go
Work on extending & a big shrug!!
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
90 Wall Balls
60 Cals
30 Deadlifts
Scaled: 155/110 , 14/12
RX: 185/125 , 20/14
RX+: 225/155 , 30/20
Accessory work
Tabata
20 sec Medball Pressing Flutter Kicks
10 sec rest
x 8 sets