Wednesday Sweat

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Row

2.KB Swing

3.Row

4.KB High Pull

5.Row

6.Box Step-Up

7.Row

8.Push-Up

9.Row

10.KB Squat

Metcon (AMRAP)

Metcon (No Measure)

3 ROUNDS FOR TIME:

30 Wall Balls 20/14

30 Sumo Deadlift High Pulls 75/55

30 Box Jumps 20in

30 Push Press 75/55

30 Calorie Row

30 Push-ups

10 Back Squats ( body weight)

Core:

10 GHD

10 KB Side