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Happy Birthday to Crissi L
Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
Strength
Metcon (Weight)
5×16
HAP
Alternating
Preacher Curls
Metcon
Metcon (No Measure)
100 Bench Press 185/115
*10 Cal Row every time you break
Rest 5 min.
100 DB Bent over rows 50/35 (nonstop)
*Do 10 reps on each side nonstop. Only rest when your form breaks or
you get muscle failure. This is a little harder then you think.
* 10 Ring Dips if you break
Rest 3 Min
100 Plate Front Delt Raise 35/25
Every time you break 5 chin-up
Rest 2
100 Kneeling Banded Crunch