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Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Warm Up

10 rounds 40/20 14 movements

Quick Feet

Side to Side Jumps

Front Lunges

Back Lunges

DB Snatch

DB Push Press

DB Thusters

DB Flies

DB Front Squat

Jumping Jacks

Burpees

Reverse Burpees

Plank Hold with Twist

Dolphin Push- up

Metcon:

10 Minute AMRAP

8 DB Box Step Overs

8 Pull-Ups

8 DB Thrusters (35/25)

10 Minute AMRAP

10 Cal Row

8 Pull-ups

8 DB Deadlifts 70/50

10 minutes to finish…..

10-20-30-40

Lateral Lunges with 45/35 pound bar

Push-ups

2 minute rest between each section. For thrusters make sure its something you can do all 8 reps

in a row. Scale weights and reps if needed.