Announcements
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Happy Birthday to Tori B. and Leah T.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10X4)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
4 EMOM 10 Min
60+%
Strict Press (10X4)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
4 EMOM 10 Min
60+%
Metcon
Metcon (Time)
50 Front rack lunge (Alternating in place)(135/95)
400m Run
50 TTB
400m Run
50 Front rack lunge
20min TC
Scale Accordingly to finish in time cap
Extra Credit
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.