Announcements
Happy Birthday to Bryce R.!!
Happy Birthday to Coach Jon Longdon and Coach Reuben!!
Bear Canyon CrossFit – SWEAT
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