Announcements
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean Hang Complex (10X1 (Complex))
Pos. 1 Clean + Pos.2 Clean (high hang+ hang)
EMOM
HAP
Metcon
Metcon (Time)
3 Rounds
40 Air Squats
20 Burpees to plate
Rest 2:00
Target Time: 11-14 minutes
Extra Credit
Metcon (No Measure)
Seated Single Arm DB Curls
4×16
8 Right arm into 8 left arm
Overhead Barbell Split Squats
5×20
(10 Per Side)