Announcements
Happy Birthday to Katelyn W. and Justine M.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M Row / 10 Cal Bike
50 SU
10 Air Squats
10 Alt V-ups
10 Kips on Rig
10 Push Ups
Weightlifting
Metcon (Weight)
Push Press + Push Jerk + Push Press (8×1)
E:90 for 8 sets
75+% Push Press
HAP
ZOOM
6 Push Press EMOM 10 Min if using 1 do 3 each side
Metcon
Metcon (Time)
25 Pike Push Ups
50 Toes-to-Bar/ Toes to hands
1000M Row/ 80/60Cal Bike
75 Push Press(75/55)
150 Double-Unders/300 SU
Time CAP: 20min.
Zoom (50 Long jump jog back)
Scale Accordingly
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per leg per set
Tabata Hollow Body Rocks
5x 1:00 plank holds