Announcements
Happy Birthday to Adam Jones and Kelli Watkins!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Split Jerk (5×5)
E2M
Split Jerk
5×5 @ 65%+
Take the opportunity to move like a pro while the percentage are light. If you build quality movement it will reward you when the weights get heavy or you’re looking for a PR.
Metcon
Metcon (Time)
“Mini Pennies”
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200M
12 Minute Cap
*More Options:
Less weight on Squat Cleans
Scale Accordingly
Extra Credit
Metcon (No Measure)
4 Rounds
16 S-Arm DB OH Lunge Steps AHAp 50/40
25 Hollow Body Rocks
and
Reverse Hyper
3×10 @ 50% 1RM Back Squat