Announcements

Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!

Bear Canyon CrossFit – SWEAT

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

4 Rounds for time

25 Barbell Curl and press

25 Barbell High Pull

25 Barbell Press

25 Bent over Row

25 Barbell Front Raise

25 Face-pulls

25 band pull aparts

25 Behind the Neck Press

25 close grip Push-Up

Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise

Metcon (No Measure)

4 Rounds for time

25 Barbell Curl and press

25 Barbell High Pull

25 Barbell Press

25 Bent over Row

25 Barbell Front Raise

25 Face-pulls

25 band pull aparts

25 Behind the Neck Press

25 close grip Push-Up

Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise

Metcon (No Measure)

4 Rounds for time

25 Barbell Curl and press

25 Barbell High Pull

25 Barbell Press

25 Bent over Row

25 Barbell Front Raise

25 Face-pulls

25 band pull aparts

25 Behind the Neck Press

25 close grip Push-Up

Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise

Metcon (No Measure)

4 Rounds for time

25 Barbell Curl and press

25 Barbell High Pull

25 Barbell Press

25 Bent over Row

25 Barbell Front Raise

25 Face-pulls

25 band pull aparts

25 Behind the Neck Press

25 close grip Push-Up

Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise

Core

Metcon (No Measure)

75 ab roll outs