Announcements

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Happy Birthday to Kieran L’Heureux!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.High Knees

4.Burpees

5.Dolphin Pushups

6.Pushup side planks

7. Plank Jacks

8. Side Plank L

9. Side Plank R

10. Plank Hold

Workout #1

Metcon (No Measure)

20 minute AMRAP

6 DB Deadlift 70/50

7 Burpee Box Jumps

10 American KB Swings

12 Cal on Bike

rest 5 minutes

12 min EMOM

Min 1: 45 Sec Plank

MIn 2: 45 Sec Russian Twist

Min 3: 45 Sec Sit-ups

Core on Core