Bear Canyon CrossFit – SWEAT
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