Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.ROW
2.KB SWING
3.ROW
4.KB SWING
5.ROW
6.KB SWING
7. ROW
8.KB SWING
9.ROW
10.KB SWING
Metcon (AMRAP)
Metcon (No Measure)
EVERY 2 MINUTES x 5 Rounds..
7- Double Db Hang Power Cleans 45/30
14 Wall Balls
21 Double Unders
immediately into…
every 2 minutes x 5 Rounds
5 Double DB Snatches
6 Burpees
(you can do single)
7 Cal Assault Bike
immediately into….
Every 2 min. x 5 rounds
7 Double DB Hang Power Cleans 45/30
14 Walls Balls 20/14
21 Double Unders
immediately into…
Evert 2 Minutes x 5 Rounds
5 DB Double Snatches
6 Burpees
7 Cal Assault Bike ‘
40 Min Cut off..
ABS;
20 Vups
20 Russian
20 Cherry Pickers