9.14.2017

Bear Flag CrossFit – CrossFit


Part A

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

40 Double Unders

20 Sit Ups

*x2 Singles

Part B

Metcon (AMRAP – Reps)

AMRAP 9:

Calorie Row

Part C

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

8 Over Shoulder Med Ball Toss 40/30

8 Burpees

Accessory

Metcon (No Measure)

4 Rounds

12 Hip thrust with

50m Farmer Carry

12 Glute Ham Raises on GHD