Announcements

Happy Birthday to Bryce R.!!
Happy Birthday to Coach Jon Longdon and Coach Reuben!!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Jumping Jacks

High Knees

Side Jumps

Front Lunges

Back Lunges

Air Squats

Burpees

Dolphin Push-Ups

Downdog to Plank

Hand to Elbow

SWEAT WOD

Metcon (No Measure)

In a Team of Two:

35 minute running clock

2 Rounds

50 Cal Rower

50 Alt. DB Snatch

2 Rounds:

50 Cal Bike

50 Power Cleans

2 Rounds

50 Deadlift

50 Burpees over the Bar

200 Russian Twist with a plate

Core Stretch last 10 minutes