Bear Canyon CrossFit – SWEAT
Friday Workout (No Measure)
Warmup
40-20-10
Workout:
For Time:
Phase 1: Overlord
1944 Meter Row or Run
Phase 2:
60 Pullups
300 Meter Run or Row
Phase 3:
Omaha Beach:
6 50 Meter Alternating Sled Drags
300 Meter Run or Row
Phase 4:
Utah Beach
60 weighted pushups or no weight
300 Meter Run or Row
Phase 5 Gold Beach
60 Kettle Bell Swings
300 meter Run or Row
Phase 6: Sword Beach
60 Thrusters 45/35
300 Meter Run or Row
Phase 7: Juno Beach
60 man-on-Fire Burpees
300 Meter Run or Row