Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2. Air Squats
3. Lunges
4. Burpees
5. Dolphin PushUps
6. Push Up side Plank
7. Sit ups
8. Reverse sit ups
9. Cherry pickers
10. Russian Twist
Metcon
Metcon (Time)
For Time with a Partner….
Phase 1: Overlord
1944 Meter Row
Phase 2: Airborne Drop
60 Pull Ups
300 Meter run (run together)
Phase 3: Omaha Beach
60 Power Cleans 115/85
300 Meter Run ( run together)
Phase 4: Utah Beach
6 Alternating Sled Drags 85/45
300 Meter run
Phase 5: Goal Beach
60 Kettle Bell Swings 55/35
300 Meter Run
Phase 6: Sword Beach
60 Thrusters 45/35
300 Meter run
Phase 7 Juno Beach
60 Burpees
300 Meter Run
Happy Friday- Lets Crush This!