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
Strict Press (5×8)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
E2M
3 Sec Negatives
Metcon
Metcon (No Measure)
24 Minute EMOM:
1. 50 double unders
2. 15 PVC Ab Mat sit-ups
3. 16 Alt front rack lunges (135/95)
4. 20 hand release push-ups
*40 second cap per movement
**go unbroken on everything
Extra Credit
Metcon (Calories)
30:30
Bike or Row
15 Rounds