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 Don Kaufman!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Strength
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Scale accordingly
If no weight do strict
Metcon
Metcon (AMRAP – Reps)
AMRAP 18 Minutes
40 Burpee Box Jump Overs 24/20″
80 DB Alt Lunge in place(1 OH, 1 in front rack) 50/35s
120 Wallballs 20/14lbs
For the lunges you can alternate which one is OH at ay time
In this week’s edition of “dropped in no-mans land”, we bring you some low-skill, low cycle time movements that require a steady pace and constant breathing. If 20.2 wrecked you, this is your piece. How far into round 2 are you getting?
Scale Accordingly
Extra Credit
Metcon (AMRAP – Reps)
Toes to Bar
Climb the Ladder
*Perfect Sets*
2-4-6-8-10… x 2
Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.
*Modification Options
– Climb by 1s instead of 2s, or perform hanging knee raises.