Announcements
Happy Birthday to Kerry R.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Jumping Jacks
Air Squats
Front Lunges
KB Single Leg deadlift
KB High Pull
KB Squats, Pull, Push
KB Swing
Split Squat KB Pass
KB Single Arm Pass
KB Swing
New Section
Metcon (No Measure)
15 min EMOM
Min. 1: 12/16 Alt DB Snatch 50/35
MIn. 2: 12/16 Wall Balls
Min 3:15/12 Cal Row or Bike
Rest 5 Minutes
15 Min AMRAP:
10 DB Lunges 50/35
10 Pull Ups
100 M Single Arm DB Overhead walk ( switch at the 50)
100 M Run or 100 M Row
Advanced: 70/53 pound KB for overhead walking
Core: 4 Rounds 4 reps Turkish Get ups