Happy Birthday to Valerie V.!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/ Row

10x Burpees

10x Box Step Ups

:30 Side Plank R/L



3 Complex

Every 2:00 x 4 sets

Build each set

A) 1 Clean Pull + 1 HPC + 1 Hang Cluster

*Note, drop and reset after each cluster

Goal is to go 5-10lbs heavier than last time (9/25)


Metcon (5 Rounds for time)

Every 4 minutes x5:

18/15 Cal Bike/Row

12x Front Squat 95/65

6x Burpee Box Overs 24/20″

Note your times for each round.

Accessory work

3 sets

12 KBS (moderate-tough)

12 Single Leg Glute Bridges each side

-1min rest-