Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-07

1.Jumping Jacks

2.Lunges Left

3.Lunges right

4.Air Squats

5.Burpees

6. Dolphin pushup

7. Plank Hold

Workout #1

Metcon (No Measure)

not everyone will finish today. You are time capped each round.

0-6 minutes:

10 Devil Press

Run 200 meters

15 barbell Back Squats 95/65

50 Double unders

6-18 minutes:

20 Devil Press

Run 400 Meters

30 Barbell Back 95/65

100 Double Unders

18-35 minutes:

30 Devil Press

Run 800 Meters

60 Barbell Back Squats

200 Double Unders

RX+ 135/95 FOR BACKSQUAT