Announcements

Happy Birthday to Alicia Montoya!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

Row

Squat

Row

Lunge

Row

Jump

Row

Swing KB

Row

Pull KB

SWEAT WOD

Metcon (No Measure)

Metcon

3min.AMRAP 4 Rounds

15/12Cal Bike or Row

10/15 Pull Ups

Max Remaining time OHS ( Goal is 15)

Rest 1 Min.

Rest 3 Minutes

3 min AMRAP 4 Rounds

200 M Row

10/15 Wall Balls

Max American KB Swings 53/35

Rest 1 Min.

CORE ON CORE ON CORE!!!!!