Announcements

Happy Birthday to Coach Chris.!!!

Bear Canyon CrossFit – SWEAT

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Warm-up

Trainers Choice (No Measure)

Strength

Metcon (No Measure)

50 High Pulls

50 Plate Raises

30 GHD

50 Pull-ups

50 KB Curls

25 GHD

50 Chin-ups

50 Barbell Strict Press

20 GHD

50 Skull Crusher

50 Bench Dips

15 GHD

50 Behind the Neck Press

50 Close Grip DB Bench

10 GHD

50 DB Row (Each Side)

50 Single DB Banded press

5 GHD

50 Pull Aparts

50 Face Pulls

Core

Metcon (No Measure)

50 Oblique Crunch Each Side