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
Deadlift (3×3)
Every 2:30 x 3
take 3-4 warm up sets before starting
Set 1) 3×70%
Set 2) 3×80%
Set 3) 3×90+% shoot for 4-5
Remember these %s are based off your training max which is 90% of your true 1rm.
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Metcon (AMRAP – Rounds)
10 Min EMOM
10/8 Calories
5 Thrusters 115/75
Accessory work
3x 20 Db curls
10 Single Leg RDL each leg
20 Ghd situp