Announcements
NEXT THURSDAY 8/24 – Free Bring a Friend Day (again)
Bear Canyon CrossFit – WOD
Pull-ups (10:00 to do
Level 3 & 2:
8 Sets x 30% of Max Unbroken Reps
Rest as minimally between sets to maintain unbroken reps
Level 1:
8 Sets x 30% of Max Unbroken Reps
Complete with Green or Red Band
Rest as minimally between sets to maintain unbroken reps
)
Slingin’ and Swingin’ (AMRAP – Rounds and Reps)
3 Sets:
8:00 minute AMRAP
400m Run
30/21 Calorie Echo Bike
20 American Kettlebell Swings 53/35lb
10 Kipping Pull-Ups
Rest 2:00 minutes between sets
*Always start back at the 400m Run
If no run- 30/24 cal row
Assault bike- 35/25 cals.
RPE: 7/10
Rx+:
3 Sets:
8:00 minute AMRAP
400m Run
30/21 Calorie Echo Bike
20 American Kettlebell Swings 70/53lb, (32/24kg)
20 Chest to Bar Pull-Ups
Rest 2:00 minutes between sets
Level 2:
3 Sets:
8:00 minute AMRAP
400m Run
30/21 Calorie Echo Bike
20 Russian Kettlebell Swings 53/35lb, (24/16kg)
10 Kipping Pull-Ups
Rest 2:00 minutes between sets
Level 1:
3 Sets:
8:00 minute AMRAP
300m Run
20/14 Calorie Echo Bike
20 Russian Kettlebell Swings 44/26lb, (20/12kg)
10 Ring Rows
Rest 2:00 minutes between sets