Announcements
Happy Birthday to Kris Mullins, Katherin Marin, and Elizabeth Wooten
Bear Canyon CrossFit – SWEAT
Warm – up
run 200 x 2
5 KB swings
5 KB squats
SWEAT WOD
LUMBERJACK 20
20 Deadlifts 275/185
400 meter run
20 KB Swings 72/53
400 meter run
20 Overhead 115/85
400 meter run
20 Burpees
400 Meter run
20 Chest to Bar
400 meter run
20 Box Jumps
400 meter run
20 Dumbbell Squats 45/35
If you are not running you can do 500M ski or 35-40 calories on the rower
Cool Down Abs