Bear Canyon CrossFit – SWEAT

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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