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
Deadlift (Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Deadlift
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
75%+, increasing
Station 2:
:20 – :30 second Wall Facing Handstand Hold
*Rx+: 30 second Handstand Walk for Distance)
“Kray” (AMRAP – Rounds and Reps)
7:00 AMRAP
10 Alternating Dumbbell Snatch 70/50lb
30 Double Unders
RPE: 7/10
Rx+:
7:00 AMRAP
8 Alternating Dumbbell Snatch 85/65lb, (38/30kg)
16 Crossover Double Unders
Level 2:
50/35lb, (22.5/16kg)
Level 1:
10 Alternating Hang Dumbbell Snatch 35/25lb, (16/12kg)
60 Single Unders