Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

Row

KB x 10

SWEAT WOD

Metcon (No Measure)

McDonald and Gallagher:

Friday Hero WOD:

2 rounds for time.

200 meter run

16 KB Swings

16 Pull-Ups

16 Front Squats 110/70

200 Meter Run

14 KB Swings

14 Pull-ups

14 Front Squats

200 Meter Run

12 KB Swings

12 Pull-ups

12 Front Squats