Announcements
Happy Birthday to Russel T.!!
Happy Birthday to Ryan K.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
Friday Workout:
40/20/12
Rowing
Slam Ball
Rowing
Knees to seat
Rowing
Pikes
Rowing
Slam Ball
Rowing
Knees to seat
Rowing
Pikes
SWEAT WOD
Metcon (No Measure)
Metcon
16 min. EMOM (4 rounds)
Min 1- 45 sec.WallBalls
Min 2- 45 sec Russian KB Swings
Min 3-45 sec. Tricep Dips off Bench
Min 4 – 45 sec. Squat Jacks
Rest 3 Minutes
16 min. EMOM (4 rounds)
Min 1- 45 Sec. WallBalls
Min. 2- 45 Sec. Russian KB Swings
Min. 3- 45 Sec. Flutter Kicks
Min 4 – 45 Sec. Box Jumps