Announcements

Thursday 10/31 which is Halloween we will not have have Classes at 5:30pm/6:30pm!!!
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Don’t forget to turn your clocks back Daylight Saving is Sunday Nov 3!!
Happy Birthday to Tiffany Link!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (4X6)

Front Squat

4×6 @ 80%

E2M

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:00 x 3

30/18 Calorie AAB/row

20 Shoulder to OH 135/95lbs

Max Box Jumps 24/20″ in remaining time

Rest 2:00

Think about how the bike/row is going to affect your ability to drive the bar overhead, and figure out how you can minimize the use of your legs in the jerk. This is probably done with a wider stance and pushing under the bar, not driving it higher than needed.

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 3:00 x 3

5 Rope Climbs

Max Rep KB Snatch in remaining time 53/35lbs

Rest 2:00

Getting up and down the rope quickly to minimize time under tension will be the difference between athletes who can hold onto the KB for the remainder of the interval and those who have to put it down.