Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Round 1 PARTNER

0-8 Minutes with a partner

run 1 mile switching every 200 meters

(Scaled is run every 100 Meters)

Round 2 NO PARTNER

Minutes 8-18

50 DB Devil Press 45/30

( scaled is 25 Devil Press, reduce weight )

Round 3 PARTNER Workout

2 rounds:

22-40 minutes

100 calorie Row

75 Plate OH walking Lunges 55/35

50 TTB

25 DB Front Squats 45/30

Scaled is : 2 rounds

75 calorie Row

50 Lunges

50 Knee Raises

10 DB Front Squats

CORE and Stretch