Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
200M RUN
10 Sqauts
10 jumping pull ups
10 KB Swings light
2 Rounds
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
(0-2min.)
30 Cal Row
(2-4min.)
Lungster
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest
Metcon
Metcon (No Measure)
10 min to finish…
100 Wall Balls
5 Burpee EMOM
Metcon
Metcon (No Measure)
10 min to finish…
100 Ball Slams
8 Ab Mat Sit ups emom