9.15.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Row

15 Pass Throughs

15 PVC Good Morngins

15 Sec Sword Stretch

15 PVC OHS

Then

12 Step Ours

12 Pigeons

Then With barbell

20 Bent Over Rows

10 Strict Press

10 Rear Rack Push Press

10 Good Mornings

10 OHS

5 HH Clean Pull

5 HH Muscle Clean

5 LH Power Clean

5 Jerks

Strength

Overhead Squat (5@70%,3@75%,2@80%,2@85%)

Metcon

Metcon (Time)

For Time:

12 Power Clean & Jerk 75/55, 115/75

10 Power Clean & Jerk 95/65, 135/95

8 Power Clean & Jerk 115/75, 155/105

6 Power Clean & Jerk 135/95, 185/135

4 Power Clean & Jerk 155/105, 205/145

*12 Minute Time Cap

Accessory

Metcon (No Measure)

6 Minutes Double Under Practice

Then

40 Lawn Mowers (20/20)

40 Lat Pull Downs With Band

40 Cal Assault Bike