Announcements
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Happy Birthday to Don “Quatro” Baker!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (7×10)
Back Squat
7 SETS
E2M
(3)10 @65% +10lbs
(2)10 @65% +15lbs
(2)10 @65% +20lbs
These percentages and + Xlbs are based off today’s work and are not in addition to last weeks weights.
Metcon
Metcon (AMRAP – Reps)
12min AMRAP
Wall ball 20/14
-each time you break, complete 50 DU before continuing where you left off
*scale for 50 DU is 100 SU
*anything that is not a non-stop, continuous unbroken set is a break (even if the ball accidentally slips out of your hands and touches the ground for a split second, and you didn’t actually fatigue, it is considered a break; even if you throw the ball high enough but it doesn’t make contact with the target, but you catch it and keep going, that is a break; yes, I’ve seen both of these examples happen and people try to play it off as still an unbroken set)
*anything that is a “no rep” is also a break
*score is total wall balls completed
Extra Credit
Metcon (Calories)
AMRAP :45 x 5
Max Calories on AAB
:90 Rest