Bear Canyon CrossFit – SWEAT
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