Announcements
Happy Birthday to Kerry R.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
20x Band Pull Aparts
30′ Banded Side Step R/L
Strength
Push Press (4 Sets of 8:)
A) Push Press (0:00-8:00)
Every 2mins x 4 sets
8 reps
Building each set to a tough set of 8 on the last set.
-1min rest- (8:00-9:00)
Push Press (AMRAP (-2).)
B) Push Press Drop Set (9:00-13:00)
Every 2mins x 2 sets
AMRAP set (-2 till failure) @ 40% of A
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
x9 Thrusters @ 75/55
x35 DU’s
Accessory work
Metcon (No Measure)
3 sets
30 sec Banded Face Pulls
-30 sec rest-
30 sec Banded Pull Aparts
-30 sec rest-