Announcements
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Romanian Deadlift (5×10)
HAP
E2M
Slow lowering, emphasize glute contraction on the way up. Use straps if grip becomes an issue
Metcon
Metcon (Time)
3 Rounds
Run 400m
30 PVC Ab Mat Sit Ups
30 KB Snatch 53/35lbs (Alternating)
Rest 1:00
Push a 90% pace on the run knowing you’ll be able to catch your breath a little on the Situps before picking up the KB. If you don’t know how to switch hands without stopping your swing, practice with a light KB in your warm up and then again in the workout. Hold onto that thing as long as you can with rest coming after.
Extra Credit
Metcon (No Measure)
V-Ups
4×15
Banded Strict Pull Ups
4×20
Choose a band that will allow you to stay unbroken