9.27.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

500m Run

15 Toe touches

20 Lunges

20 KB Swings

20 KB Strict Press (10/10)

10 Strict Toes to Bar

Then With a Barbell

20 Bent Over Row

10 Good Mornigs

10 Low Hang Power Cleans

Metcon

Metcon (AMRAP – Reps)

EMOM 12:

Even- 6 Power Cleans

135/95, 155/105

Odd- 10 Toes to bar
96 Potential reps. Log number of reps completed with out missing them within the minute.

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory

Metcon (No Measure)

3 Rounds

12 DB Bent Over Row

12 Hip Thrust with Axle Bar

12 Glute Ham Raise on GHD