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!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10×1)
Power Snatch
EMOM for 10 Minutes
1 Rep @ 82.5%
These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
12 OHS 95/65lbs
10 Burpee to 6″ Target
12 American KB Swing 70/53lbs
Too short to come out slow, but too long to sprint. Burpees are going to be the difference maker here, so good luck.
Scale Accordingly
Extra Credit
Metcon (No Measure)
For Completion
Couch Stretch 2:00/side
Gut Smash 4:00
ROMWOD