9.16.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Run

4min AMRAP:

8 Lunges

8 KB Swings

8 KB Push Press

4 Burpees

Then

10 Step Out

10 Pigeon

10 Scorpion

10 Self Hug

Metcon

Metcon (Time)

For Time With a Partner:

1500m Row

100 Wall Ball Shots 20/14

400m Med Ball Run 20/14-together

100 MB Slam 40/30

50 Wall Ball Shots

400m Med Ball Run 20/14-together

50 MB Slam 40/30

1500m Row

*No time cap