Announcements

ATTENTION BEARS!

Sweatshirt orders are due this Friday, Dec. 10th. Sign up before it’s too late!

Also, if you’re looking for a partner for the Night Bear Before Xmas.. let’s get on it and find one.
Please check your home addresses and fix if you don’t live there any longer.

Thanks!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Metcon (No Measure)

E2m x 5

Incline Bench Press x5 building to a tough 5

Rest 2 Mins

6 Min Emom

1) banded Straight arm lat pull pull downs- MAX EFFORT until failure

2) Body Weight Back Rack Calf Raise x 25

rest 2 mins

into

3x 10 DB RDL straight into 10 DB lunge each side

rest :90 between sets

into

3x Super Set

10x BB upright Rows

10x Weighted Bench Dips

10x Straight Barbell bicep Curls

rest :90 after each super set

Finish

3x 24 V-ups

24 Single Leg TTB

24 Weighted russian twists