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
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