Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 PVC Overhead Squat
10 Burpee over PVC
10 Alt V-UP
10 Tuck Jumps
10 Airsquats
Monster Walks
Weightlifting
Power Snatch (12 Rounds)
Power Snatch
4 Rounds
:30 on :30 off
Max Rep Power Snatch @65%
Rest 2:00
4 Rounds
:45 on :45 off
Max Rep Power Snatch @75%
Rest 2:00
4 Rounds
:60 on :60 off
Max Rep Power Snatch @85%
Metcon
Metcon (AMRAP – Reps)
10 AMRAP
4 Lateral Burpee over bar
6 Front Rack Lunges 115/85
8 Box Jumps overs 24/20
ZOOM
15 Jumping Jacks
10 Lunges with barbell
5 Tuck Jumps
Extra Credit
Metcon (No Measure)
Floor Press 5×15
Ring Dips 5×10