Happy Birthday to Guillermo C, Mark E, Samantha S, and Otilia S!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

6x :40/:20

Jumping Lunges

Cossack Squats

10 Cal Cardio

Accessory work

Metcon (No Measure)

“Butt Thrusts”

5×8 Weighted Glute Bridge


5×8 SDL

Every 2:30

Applied Strength

Metcon (No Measure)

EMOM 10 Minutes

Even : 10 Front Squats

Odd: 10 Cal AB Legs only


50 Slam Balls