9.29.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 4:

20 Double Unders/Singles

6 KB Thrusters 3/3

6 Ring Row

Then

10 Pigeons

10 Step Outs

20 Band Pull A Parts

15 Banded Squats(around knees)

Strength

Back Squat (5@75%, 3@80%, 1-1-1@85%)

Metcon

Metcon (Time)

5 Rounds For Time:

7 Thrusters 115/75, 135/95

7 Strict Pull Ups

40 Double Unders

*17 Minute Time Cap*

Accessory

Metcon (No Measure)

4×12 Alternating KB Sotts Press

https://www.instagram.com/p/BZcB2okALLG/?hl=en&taken-by=functional.bodybuilding

4×12 Dual KB Front Squat

https://www.instagram.com/p/BXnQow9gKQu/?hl=en&taken-by=functional.bodybuilding