Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – SWEAT

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Warm UP: 1 minute on 20 seconds off

Jumping Jacks

Jumping Squats

Side Jumps

Toes to Hands

Plate Taps with feet

Frog Leap to Shuffle

Row or Bike

Ball Slam

Knee ups

Super man on Bar

Workout: Metcon

10 Rounds

7 Front Squats

7 TTB/ Knee ups/ Sit-ups

8 Rounds

8 Wall Balls

7 Lateral Burpees over the bar

6 Rounds

10/7 calorie Bike or Row

10 Air Squats

10 American Kettle Bell Swings

Max Russian Twist with a 5 pound plate