Announcements

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https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success

PASSWORD
95838

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

3 rounds

10 burpees

10 walking lunges

10 pause air squats (hold 3 sec)

Applied Strength

Metcon (No Measure)

Pause Squats (barbell)

5x 15

into

20 Hollow Body Rocks

Every 2:30

EMOM 12 minutes

12 lateral lunges (KB/DB/no weight)

12 jump squats

12 Burpees