Bear Canyon CrossFit – SWEAT

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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!