Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Friday “Carly” Warmup…
(don’t be Carly, make sure you warm up)
Run 200
10 Air Squats
10 Pushups
10 KB Swings
Run 200
Metcon (AMRAP)
Metcon (AMRAP – Rounds)
Time Cap 40 Minutes AMRAP….How Many Rounds can you get???????
25 Walking Lunges
25 Pull-Ups
50 Box Jumps 24/20
25 Double Under (50 Singles)
25 Ring Dips (banded if needed)
25 Thrusters 95/65 (go heavier if you can)
25 Kettle Bell Swings 55/35
25 Sit-ups
25 Power Cleans – 95/ 65 (go heavier if you can)
25 Push-ups
25 Wall Balls
3 Rope Climbs