Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. Row

2. Slam Ball

3. Row

4, Slam Ball Squat

5. Row

6. Slam Ball

7. Row

8. Slam Ball Squat

9. Row

10. Slam Ball

Metcon (AMRAP)

Metcon (No Measure)

EMOM x 10 minutes

Odd: 15/12 Cal Row

Even- 10/15 Hang Cleans -95/65

Rest 2 Minutes

10 Min AMRAP

6 Cal Bike

6 SDHP’S 95/65

6 Lateral Burpees

For Time:

100 Front Squats 95/65

* EMOM 7 TTB or Ring

Rows/GHD