Announcements
Happy Birthday to Ryan S.!!
Don’t forget your masks Bears!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Longjump Jog Back
10 Airsquats
10 Tuck Jumps
10 Kips on rig
5 Burpee
Weightlifting
Power Snatch (15×1)
EMOM 15 Minutes
1-5: 3 Hip Power Snatch
6-10: 2 Above Knee Power Snatch
11-15: 2 Below Knee Power Snatch
Scale Accordingly
Metcon
Metcon (No Measure)
Every 3min x 5 Rounds:
10 Hang Power Cleans 115/85
10 Toes-To-Bar
10 Front Squats 115/85
10 Lateral Burpees Over The Bar
Zoom
E3M
10 Hang Power Cleans
10 Toes-To-Hands
10 Front Squats
10 Lateral Burpees Over The Bar
Scale Accordingly
Extra Credit
Metcon (No Measure)
5×10 Russian KB Swing
5×10 Good Mornings (HAP)