Bear Canyon CrossFit – SWEAT

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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