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.
Bear Canyon CrossFit – WOD
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
3x 10 DB RDL straight into 10 DB lunge each side
rest :90 between sets
3x Super Set
10x BB upright Rows
10x Weighted Bench Dips
10x Straight Barbell bicep Curls
rest :90 after each super set
3x 24 V-ups
24 Single Leg TTB
24 Weighted russian twists