Announcements
Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Happy Birthday to Abby B.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (6×3)
3 Power Cleans @70-75%
E2M
Heavy enough to get stronger. Light enough to get better.
Power Clean (6×3)
3 Power Cleans @70-75%
E2M
Heavy enough to get stronger. Light enough to get better.
Metcon
Metcon (AMRAP – Reps)
MRAP 8 Minutes
80/70 Push Ups
60 Overhead Squat 95/65lbs
Max Box Jump Overs in Remaining Time 30/24
If you are without a barbell for today’s workout, scaling to a 80 single arm DB overhead squat or goblet squat, if your mobility isn’t sufficient, is an appropriate scale. If you are without equipment, 100 jump squats into max rep burpees will provide a similar stimulus.
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
DB Bench Press
4×15
Wall Sits
5 x1:00
Add weight as needed