Bear Canyon CrossFit – SWEAT

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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