Announcements
NEXT THURSDAY 8/24 – Free Bring a Friend Day (again)
Bear Canyon CrossFit – WOD
Back Rack Lunge (Strength: 12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%
Rest 2:00 minutes between sets
Based on the 10rm Lunge you achieved last week.
*Superset with :30 second Wall Facing Handstand)
“Trampoline” (Time)
3 Rounds for Time
25 GHD Sit-Ups
25 Wall Balls 20/14lb
75 Double Unders
RPE: 8/10 Cap: 15:00
Rx+:
30/20lb, 14/9kg
Level 2:
3 Rounds for Time
20 GHD Sit-Ups
20 Wall Balls 20/14lb, (9/6kg)
60 Double Unders
Level 1:
3 Rounds for Time
25 Abmat Sit-Ups
25 Wall Balls 14/10lb, (6/4kg)
100 Single Unders