Bear Canyon CrossFit – SWEAT
Warm-up (No Measure)
45-15-10
1.Jumping Jacks
2.Front Lunges
3.Back Lunges
4.Air Squats
5.Burpees
6. Down Dog to Plank
7. Mountain Climbers
8. Plank scissors
9. Plank Hold
10. Sit -ups
SWEAT WOD
36min Time Cap
6 rounds…….
25/20cal Row or Run 200M
20 GHD or PVC Sit Up or Weighted SU
Then … in remaining time EMOM of
Option1: Odd-Fr Squat 135/95
Even- Top of Deadlift Hold
Option2: Odd-Bench Press 115/75
Even- Dead Hang fr Pull Up Bar
*Choose your own adventure, mix & match to suite your fancy
**Partner up for extra credit!
Finisher: 4min AMRAP
Max Dual KB Press to Lunge
*see if you can go without setting the KBs down