Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Squats

3. Lunges

4.Qtr Squats

5.Speed Skaters

6.Ball Slam

7. Ball Twist

8. Ball Sit Up

9. Reverse Sit up

10. Push up

Metcon (AMRAP)

Metcon (No Measure)

For Time:

4 Rounds

200M Row

12 Cleans 95/65

Into……

3 Rounds

5 Man Makers

400 Meter Run

2 Rounds….

200 M Row

12 Clean

1 Round…

5 Manmakers

400M Run

ABS 6 Minutes

100 weighted