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
Strength
Clean and Jerk (12×2)
EMOM x 12
min 1-4 3x cj@70%
Min 5-8 2x cj @ 75%
Min 9-11 1 cj @ 80%
Min 12 3x cj @ 75%
Metcon (Time)
For TIme:
7 Rope CLimbs
15 S2OH 165/115
5 Rope Climbs
12 S2OH
3 Rope Climbs
9 S2OH
1 Rope Climb
6 S2OH
Accessory work
5x 1 Min Amrap
6-12 Strict HSPU
Remaining time Max Cal AD
rest as 2 min between sets