Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jack
2. Lunges
3. Air Squats
4. Side Lunges
5. Burpees
6. Dolphin Pushups
7. PushUps side Plank
8. Downdog Plank
9. Hand to Elbow
10. Mountain Climbers
Metcon (AMRAP)
Metcon (No Measure)
Partner Hero Wod:
SEALS
Buy in:
2,005 Ski or
2,005 Row
Then 15 Rounds:
12 Dumbell Thrusters 2×50/35
10 Stone to Shoulder
100/70
Cash Out: 2,947 Bike or Row
*** every 7 minutes perform 22 Burpees (each)
40 min. Time cap