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Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
10 Cal Row
10 Burpee
10 push ups
10 Pull ups
Metcon
Metcon (Calories)
Metcon (Calories)
Teams of 2
Teams will be accumulating as many row calories as possible for each of the 5min AMRAPs, with one partner rowing ONLY while the other partner is performing some type of static hold; each time the partner performing the static hold chooses to stop or reaches failure, they must switch work
5min AMRAP
-partner A rows while partner B hangs from a pull-up bar; switch as soon as they drop
1min Rest
5min AMRAP
-partner A rows while partner B holds plate 45/25 overhead; switch as soon as any part of plate touches or drops below top of head
1min Rest
5min AMRAP
-partner A rows while partner B holds does plate raises 35/25.
1Min
5min AMRAP
-partner A rows while partner B holds high plank (top of push-up); switch as soon as they break from high plank
1min Rest
5min AMRAP
-partner A rows while partner B holds 50% of their 1RM deadlift in the lockout position; switch as soon as they break from lockout
1min Rest
5min AMRAP
-partner A rows while partner B holds standing front rack w/65% of 1RM clean (power or squat, whichever is higher); switch as soon as they are no longer in front rack position (bar MUST be in contact with shoulders and hands MUST be under bar, even if it’s just fingertips)
1Min Rest
5min AMRAP
-partner A rows while partner B does Push ups
1 Min Rest
5min AMRAP
-partner A rows while partner B does plate Curls 35/25
*reset row calories after each AMRAP
*score is total calories of all five AMRAPs, combined
*one bar per athlete; athletes must change weights between fourth and fifth AMRAP
Extra Credit
Metcon (Time)
25 Chin Up
50 TTR
75 Push Ups