Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Rope

2.Ball Slam

3.Jumping Rope

4.Air Squats

5.Jumping Rope

6.Sumo Squat

7.Jumping Rope

8.Side Lunge with weights

9.DB Curls

10.DB flys

11.Db Press

Metcon (AMRAP)

Metcon (Time)

LUMBERJACK 20

20 Deadlift 275/185

400 Meter Run or Row

20 KB Swings

400 Meter

20 Overhead Squat

400 Meter

20 Burpees

400 Meter

20 CTB

400 Meter

20 Box Jumps

400 Meter

20 DB Squat Cleans

400 Meter

Time Cap 35 minutes

All movements scalable