Announcements
Thursday 10/31 which is Halloween we will not have have Classes at 5:30pm/6:30pm!!!
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Happy Birthday to Raymond Paiz!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4×6)
4×6 @ 77.5%
E2M
The focus on these higher rep push jerks is to get under the bar. Most athletes could stand to widen their feet out a bit as well, so be cognizant of your positioning in these reps.
Metcon
Metcon (Time)
3 Rounds
12 Burpee Box Jump Overs 24/20″
36 Wallballs 20/14lbs
Rest 1:30
Extra Credit
Metcon (No Measure)
3-6-9-12-15-18
AAB Calories (2-4-6-8-10-12-14 for ladies)
1-2-3-4-5-6
Bar Muscle Ups
15 Minute Cap