10.7.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

With a Partner

One person holds slam ball 40/30

One person rows 100m then switch. Complete 4 Rows each

Then

16 Squats

16 Lunges

10 Burpees

10 Step Outs

10 Push Ups

20 Bent over row

12 Strict Press

8 Push Press

8 Good Mornings

Metcon

Metcon (Time)

5 Rounds for Time With a Partner:

600m Row

40 Push Press 75/55

100 Double Unders

40 Back Squats 75/55
*Break up all work as desired

*If you’re doing singles, x2 the amount. 100 singles=50 doubles

*No time cap