Happy Birthday to Ryan S. and Beth C.!!

Bear Canyon CrossFit – WOD

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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


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-