FRIDAY SWEAT

May 14, 2021 | W.O.D.

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Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Row

2.KB Swing

3.Row

4.KB Swing

5.Row

6.KB High Pull

7.Row

8. Kb Switch

9. Row

10.Russian Twist

Workout #1

Hero WOD (No Measure)

D&B

For Time with a Partner:

58 Box Jumps

1 Mile Run (together)

200 Meter Walking Lunges

(wear a weighted vest)

Rest 3 Minutes

Then complete 4 rounds:

33 Hang Power Cleans

120/85

Partner 1 deadlift hold while partner 2 works

28 Burpee Pullups

Partner 1 dead hang while partner 2 works