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)
Happy Birthday to Lyndsey R., and Matt Akers!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (5 SETS)

1×8@50%

1×6@60%

1×5@70%

1×4@80%

1×1@90%

Touch and Go

E2M

Scale Accordingly

Metcon

Metcon (Time)

5 Rounds for time

15/12 Calorie Ski

9 Clean and Jerk 135/95lbs

6 Bar Muscle Ups

*Modification Options

– Row instead of ski

– Lighter clean and jerk

– Fewer bar muscle up, jumping bar muscle ups, or burpee pull ups
Scale Accordingly

Extra Credit

Metcon (No Measure)

Hollow Rocks

4×15

Barbell Bent Over Rows

5×20 AHAP