Announcements
Happy Birthday to Kelly P.!!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30′ Banded Side Step R/L
Strength
Power Clean (5×1 Complex )
A) Clean Complex (0:00-10:00)
1 Power Clean + 2 Hang Power Clean
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Clean (2×8-10)
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
10min Time Cap
Accessory work
Lower Back & Hamstring Mobility