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)
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (3RM)
As a team of 2,
both partners find a
3RM OHS from the floor* in 12 minutes.
*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.
Metcon
Metcon (AMRAP – Rounds)
Alternating movements with a partner:
AMRAP 16 Minutes
10 Burpee Box Jump Overs 24/20″
15/12 Calorie Ski/Bike/Row
10 Bar Muscle Ups
One person working at a time alternating
P1: burpee box jump overs
P2: ski/Bike/Row
P1: bar muscle ups
P2: burpee box jump overs, etc.
Sub CTB or PU FOR MU
Extra Credit
Metcon (Time)
For time with a partner, switching anytime:
100 KB Snatch 70/53lbs
75 PVC ab Sit Ups
200 Double Unders
75 TTB
100 KB Snatch 70/53lbs