Announcements

THIIIS Weekend!
Saturday 3rd – Metro 2 Memorial Fundraiser 8 & 9:30am only
Monday 5th – Labor Day 9 & 10:15 only
Open community workouts: please bring your friends from outside the gym

Bear Canyon CrossFit – WOD

Metcon (Time)

For Time:

100 Burpee Box Jump Overs 24/20

Every 2 Minutes, starting with Minute 0

7 Pull-ups

30 Minute Cap

Extra Credit

5 Rounds

300/250m Row

1:00 Rest



Directly Into..

1000m Row @ Goal 5k Race Pace