Bear Canyon CrossFit – SWEAT

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SWEAT WOD

FRIDAY SWEAT

Amys Warm-up

Workout:

Every 5 minutes X 4 Rounds

Rest 1 minute after each round

400 Meter Run

20 Alt. DB Snatch 45/30

10 DB Power Cleans 45/30

MAx TTB until end of 4 minutes

Rest 4 minutes

12 MInute AMRAP

30 Double Unders

15 Russian Twist 35/25 DB

30 DOuble Unders

15 Weighted Sit-ups w/ same DB

*** If you can hit the first part at 50/35 please do. I jsut want everyone to have time for TTB

On the second part, pick a weight that you can move quick through. If 30 DU are to much cut it to 20 DU or even

15 DU. Can’t do DU do 5 attempts

or double the amount and do singles.

Be Healthy, Be Kind!