Bear Canyon CrossFit – SWEAT
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