Announcements
10:30 Class THIS Saturday 7/8 is canceled for the BULLET PROOF YOUR SHOULDER SEMINAR! Spot still available, sign up now to learn how to protect your shoulders from injury and improve shoulder range of movement.
Bear Canyon CrossFit – WOD
Front Squat (Every 2:30, 6 Sets
Sets 1-3: Front Squat Clusters
2.2 @ 85%+
Rest 30 seconds between clusters
Sets 4-6 Back Reverse Lunges
5/leg , Choice on Load
Rest 30 seconds per leg
)
Back Rack Lunge (Sets 4-6 Back Reverse Lunges
5/leg , Choice on Load
Rest 30 seconds per leg
)
“Gambino” (Time)
7 Rounds, For Time:
7 Dumbbell Bench Presses, 70/50lb
7 Burpee Chest to Bar Pull-Ups
7 Front Squats 135/95lb- From the ground
RPE: 8/10 Timecap: 14:00
Rx+:
7 Rounds, For Time:
7 Dumbbell Bench Presses, 70/50lb, 32/22.5lb
7 Bar Muscle-Ups
7 Front Squats 155/105lb, (70/48kg) Load
Level 2:
7 Rounds, For Time:
7 Dumbbell Bench Presses, 50/35lb, 22.5/16lb
7 Burpee Pull-Ups
7 Front Squats 95/65lb, (43/30kg)
Level 1:
7 Rounds, For Time:
7 Dumbbell Bench Presses, 35/25lb, (16/12kg)
7 Burpee Jumping Pull-Ups
7 Goblet Squats 35/26lb, 16/12kg