Announcements
NEXT TUESDAY for The Fourth, there will only be 2 class times: 6:30am AND 9am
Bear Canyon CrossFit – WOD
Gymnastics skills (Weight)
10:00 minute EMOM, Alternate each minute:
min 1: 1-2 Skin The Cat
min 2: 2 Weighted Strict Pull-Ups
“Burnt” (3 Rounds for time)
Every 9:00 minutes, 3 Sets
400/350m Row or Ski Erg
300m Run
20 Pull-Ups
100ft Dual Dumbbell Suitcase Walking Lunges 50/35lb
RPE: 7/10 Time cap: 8:00/round
Rx+:
Every 9:00 minutes, 3 Sets
400/350m Row
300m Run
20 Chest to Bar Pull-Ups
100ft Dual Dumbbell Suitcase Walking Lunges 70/50lb, (32/22.5kg)
Level 2:
Every 9:00 minutes, 3 Sets
350/300m Row
200m Run
15 Pull-Ups
100ft Dual Dumbbell Suitcase Walking Lunges 35/25lb, (16/12kg)
Level 1:
Every 9:00 minutes, 3 Sets
350/300m Row
200m Run
10 Banded Strict Pull-Ups
100ft Walking Lunges