Announcements
NEXT TUESDAY for The Fourth, there will only be 2 class times: 6:30am AND 9am
Bear Canyon CrossFit – WOD
Deadlift (3 Sets, Every 30 seconds, 3 Rounds
1 Deadlift @ 85%
into…
Every 30 seconds, 3 Rounds
1 Strict Press @ 85%
Rest 90 seconds between sets
)
Strict Press (Every 30 seconds, 3 Rounds
1 Strict Press @ 85%
)
“Waiting…” (AMRAP – Rounds and Reps)
10:00 AMRAP
25 American Kettlebell Swings 53/35lb
25 Handstand Push-Ups
25 American Kettlebell Swings 53/35lb
25 Ring Dips
25 American Kettlebell Swings 53/35lb
25 Push-Ups
RPE: 8/10
Rx+:
Strict Across for Pressing Movements
Load: 70/53lb, 32/24kg
Level 2:
10:00 AMRAP
25 American Kettlebell Swings 44/26lb, (20/12kg)
25 Box Pike Handstand Push-Ups
25 American Kettlebell Swings
25 Banded Ring Dips
25 American Kettlebell Swings
25 Push-Ups
Level 1:
10:00 AMRAP
25 Russian Kettlebell Swings 35/18lb, (16/8kg)
25 Tall Kneeling Dumbbell Strict Press
25 Russian Kettlebell Swings
25 Bench Dips
25 Russian Kettlebell Swings
25 Band Assisted Push-Ups