Announcements
Don’t forget to sign up for the Bear Canyon Classic!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Split Jerk (1RM)
Take 12 Minutes to find a 1RM
Work on technique
Should be heavier then PP and PJ
Take Barbell from rack
Metcon
Metcon (AMRAP – Reps)
“Bean-o” – For Reps
AMRAP 14 Minutes
12 Lateral Bar Burpees
6 Power Clean 185/125lbs
12 HSPU
Target Score: 4-5 rounds
*More Options
– Lighter power clean
– Fewer HSPU or push ups
Scale accordingly
Extra Credit
Metcon (No Measure)
:30/:30 Assault Bike 10 Rounds
Bingo