10.6.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

25/22 Cal Row

20 Air Squats

18 Lunges

16 Good Mornings

14 Ring Row

12 Dumber Reverse Flys

Then

10 Strict Pull Ups or negatives

For those with muscle ups add in 3 muscle ups after the pull ups

Strength

Paused Front Squat (5×3@70%)

3 Seconds In the Bottom

Metcon

Metcon (Time)

4 Rounds For TImes:

10 Pull Ups

7 KB Deadlift 70/53

10m Farmer Carry

7 KB Deadlfit

10m Farmer Carry

10 Box Jump Overs 24/20

*One KB each hand for deadlifts and farmers

*Rx+ 5 Ring Muscle Ups

Accessory

Metcon (No Measure)

4 Rounds

12 Bent Over Rows

10 RDL

8 KB Bulgarian Split Squats 8/8