Announcements

Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping JAcks

2.Air Squats

3.Lunges

4.Burpees

5.Squat Jump

6.Mountain Climbers

7.Dolphin Pushups

8.Push up Side Plank

9.Knees to Elbows

10. Chatarungas

Workout #1

Metcon (No Measure)

EMOM

Labor Day Hero WOD

Hot Shots 19

Six Rounds for Time:

30 Squats

19 Power Cleans #155/ 95

7 Pull-Ups

400 Meter Run or 400 Meter Row

Stretch, Breath, Move!