Happy Birthday to Erika Baca!

Bear Canyon CrossFit – WOD

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Clean Pull

A) Clean Pulls

3 reps Every 2 minutes x 6 sets

Buiding to a tough 3 by the last set

Start at 100% of best clean

Work on hitting that triple extension!

No touch & go reps, reset at the floor


Metcon (AMRAP – Rounds and Reps)

16min AMRAP

50 Alt DB Snatches

15 T2B

40 DB Step Ups

20 T2B

30 Alt DB HPC & J

25 T2B

Scaled: 25/15, <20", T2B Modification
RX: 35/25, 20″ for all, Hanging Leg Raises

RX+: 50/35, 24″/20″, T2B

Duration: Medium

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 sets

30 sec DB Crush Grip Curls

-15 sec rest-

30 sec DB Behind the head tricep Extensions

-15 sec rest-