Announcements
Happy Birthday to Jeremy Romero!
Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
10 Cal Bike
10 Jumping Pull Ups
10 Push ups
10 burpee
10 KB SWING
10 KB SDLHP
Metcon
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
DB Bent over ROW right arm (50/35)
DB Bench right arm
DB Bent over row Left Arm
DB Bench LEFT
TTR
Metcon (No Measure)
100 Push Press 115/85
right into
100 Hang High Pulls
4 Burpee EMOM strarting with burpees
Metcon (No Measure)
5 Rounds
15 Jumping Pull Ups
10 Hammer Curls into isometric “gun walk” hold at 90 degrees (end of rig and back)
HAP
Metcon (No Measure)
2 Rounds
50 Lateral DB Raises
in
50 DB Front Raises
No rest in between rounds