Happy Birthday to Abe Ramirez!

Bear Canyon CrossFit – WOD

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2:00 Bike or Row


2 Rounds:

10x Banded OHS

10x Ring Rows

:30 Hollow Hold


Bench Press

A1) Close Grip Bench Press

3 reps @ 31×1 Tempo

Building each set

-20 sec rest-

A2) Banded Supinated Strict Chin Ups

10-15 @ 30×1 Tempo

Use a band no matter what!!

Make sure you can get the set reps!

Hold that tempo!

*Do NOT tie the band to the top of the pull up bar!!! unless space or class size is limited.

Put the band across a squat station and stand on the band.

Yes, you may need to use the station next to you.

-20 sec rest-

A3) Alternating KB Gorilla Row.

10-14 reps

-20 sec rest-

A4) FLR on Low Rings

45-60 seconds

-90 sec rest-

x 4 sets

Complete A1-A4 in a 35min Window


Metcon (Time)

For Time:

30 Cal

20 Bar Facing Burpees

10 Squat Snatch

Time Cap: 7 minutes.

Scaled: 75/55

RX: 115/75

Rx+: 165/115