Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.KB SWING

2.KB SWITCH

3.KB SQUAT

4.KB PRESS

5.KB SITUP

6.KB RUSSIAN

7. KB SWING

8. KB SQUAT

9. KB PRESS

10. KB PUSHUP

Metcon (AMRAP)

Metcon (No Measure)

35 MINUTES OF FUN…

AMRAP — HOW FAR CAN YOU GO?

200 METER RUN OR ROW

70 JUMP ROPES SINGLE OR DU

200 METER ROW OR RUN

60 AIRSQUATS

200 METER ROW OR RUN

50 AB MAT SIT-UPS

200 METER ROW OR RUN

40 KB SWINGS

200 METER ROW OR RUN

30 KB GOBLET SQUATS

200 METER RUN OR ROW

20 TTB OR KNEE UPS

200 METER RUN OR ROW

SECIND ROUND USE THE BIKE OR RUN……..