Announcements
Happy Birthday to Ryan S. and Beth C.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
15 Cals Row/Bike
2 Rounds
10 Air Squats
10 Banded OHS
10 Banded Pull Aparts Front/Back
10 V Ups
Weightlifting
A: Snatch (6×3)
Every 2mins x 6 sets
Building from 72% to a tough set of 3 for the day.
Full Squat
B: Metcon (4 Rounds for time)
3mins on / 2mins off x 4 sets:
10 Bar Facing Burpees
Max Cal Row/Bike
Maintain a repeatable time.
Accessory work
2 sets
6-8 Snatch Grip Pendlay Row
-30 sec rest-
AMRAP set Wide Grip Strict Pull Ups
-2min rest-