10.5.2013

Bear Flag CrossFit – CrossFit


Strength

Metcon (5 Rounds for reps)

Bench Press Drop Set

Take 10 minutes to build to a heavy 2 rep then:

AMRAP 135/95

AMRAP 115/75

AMRAP 95/65

AMRAP 75/55

AMRAP 45/35
*If the weight scheme prescribed is too heavy, come up with a weight scheme that is appropriate for you.

Metcon

Metcon (Time)

For Time:

100 Burpees

*5 KB Swings at the top of every minute 53/35