Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Donald O!
Bear Canyon CrossFit – WOD
warm up
2 Sets
12 Cal Bike/Row
10 Kip Swings
10 Medball Thrusters
14 Alt V-Ups
Strength
Hang Power Clean (10×1)
A) Clean Complex
2 Low Hang PC + 1 Jerk
Every 75 seconds x 10 sets
Stay between 60-75%
Quick & Snappy
Metcon
Metcon (Time)
1000m Row or 60/45 Calories
-into-
10 Rounds
7 Wallballs @ 20/14
5 T2B
Accessory work
Tabata
20 sec Flutter Kicks
10 sec Tuck Ups
x 8 sets (4mins)