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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.WB Slam
3.WB Jump
4.WB Tap
5. WB Slam
6. WB Sit up
7. WB Thruster
8. WB Plank Jack
9. WB Plank Roll
10. WB Burpee
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.WB Slam
3.WB Jump
4.WB Tap
5. WB Slam
6. WB Sit up
7. WB Thruster
8. WB Plank Jack
9. WB Plank Roll
10. WB Burpee
Metcon (AMRAP)
Metcon (No Measure)
Metcon for Time
1 Power Cleans
1 Push Press
1 Back Squat
1 Bar facing Burpee
2 Power Cleans
2 Push Press
2 Back Squats
2 Bar Facing Burpees
3 Power Cleans
3 Push Press
3 Back Squats
3 Bar Facing Burpees
keep adding 1 rep of each until you complete
10 Power Cleans
10 Push Press
10 Back Squats
10 Bar Facing Burpees
RX- #65/95
Scaled Empty Bar
CORE N CORE
40-20-10