Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

1.JUMP

2.LUNGE

3.SQUAT

4.PRESS

5.PULL

6.SQUAT

7.LUNGE

8.JUMP

9. PULL

10. PRESS

Workout #1

Metcon (No Measure)

HERO WOD COFFEY

Run 800 or Row

50 Back Squats (135)

50 Bench Press (135)

Run 800 Meter or Row

35 Bac Squats

35 Bench Press

Run 800 Meters

20 Back Squats

20 Bench Press

Run 800 Meters

1 MU

Buy out:

9 minute AMRAP

10 Roll Out

10 V-Ups

10 Plank Walk outs

10 Side reaches on each side

10 Wind Shield

Metcon (No Measure)

HERO WOD COFFEY

Run 800 or Row

50 Back Squats (135)

50 Bench Press (135)

Run 800 Meter or Row

35 Bac Squats

35 Bench Press

Run 800 Meters

20 Back Squats

20 Bench Press

Run 800 Meters

1 MU

Buy out:

9 minute AMRAP

10 Roll Out

10 V-Ups

10 Plank Walk outs

10 Side reaches on each side

10 Wind Shield

Metcon (No Measure)

HERO WOD COFFEY

Run 800 or Row

50 Back Squats (135)

50 Bench Press (135)

Run 800 Meter or Row

35 Bac Squats

35 Bench Press

Run 800 Meters

20 Back Squats

20 Bench Press

Run 800 Meters

1 MU

Buy out:

9 minute AMRAP

10 Roll Out

10 V-Ups

10 Plank Walk outs

10 Side reaches on each side

10 Wind Shield