Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Metcon (No Measure)
Glute Activation
Monster Walks
Then
3 Rounds
10 Burpees
10 Jump Squats
10 Russian Swings
Weightlifting
Back Squat (6×6)
E2M
HAP
Zoom
Bulgarian Split Squat 12×12 (6 each leg)EMOM
Metcon
Metcon (AMRAP – Reps)
15 min Amrap
10 Wallballs 20/14
10 American Swings 55/35
10 box jump overs 24/20
Zoom
10 Cleans (Full Squat)
10 Swings
10 Tuck Jumps
Extra Credit
Metcon (No Measure)
5×15 Floor Press
100 PVC Ab Mat sit-ups