Announcements

Happy Birthday to Kristina M. and Devon H.!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Jumping Jacks

Side Jumps

Air Squats

Slam Ball

Slam Ball Squat

Slam Ball tap

Slam Ball twist

Slam Ball sit up

Slam Ball Russian Twist

Slam Ball Squat to Press

Workout #1

Metcon (No Measure)

HANGUL DAY

FOR TIME PARTNER WORKOUT

70 KBSQUATS(55/35)

70 KNEE TO ELBOW’

70 DB THRUSTERS 55/35

70 CAL. ROW

70 WB CLEANS

70 BURPEES

70 SIT-UPS

70 WALLBALLS

70 PUSH PRESS

70 PULL-UPS

70 KB SWINGS

70 TTB

70 PUSH-UPS

70 HANG POWER CLENAS 95/65

ABS:

Six minutes of straight banded wood chops