Happy Birthday to Kerry R.!!

Bear Canyon CrossFit – SWEAT

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Warm-up (No Measure)


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