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Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – SWEAT

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

10 Strict Press

10 Chin ups

10 Barbell Rows (regular grip)1 Sec hold at top

10 Barbell Rows (supinated grip) 1 Sec hold at top

Rest 90sec. Repeat for 5 Total Sets

Metcon (No Measure)

20 Single DB Upright Rows on each arm. Rest 60sec. Repeat for 4 Total Sets

Metcon (No Measure)

Bicep + Tricep Superset:

15 Tate Presses (Floor)

15 Supinated DB Curls

4 Rounds

Metcon (No Measure)

5 Pull Ups

10 Push Ups

15 Plate Raises

6 Rounds