10.11.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

500m Run

15 Burpees

15 Toe Touches

15 KB Swings

20 KB Push Press 10/10

10 Chin Ups or Jumping Pull Ups

Then

8 Inch Worm Step Outs

3 Position Egg Roll x5

Skills and Drills

Metcon (No Measure)

EMOM 9:

1- Rope Climb

2- HSPU 1-3 Reps

3- Bar MU 2 Reps

*Rope Climb Practice if you don’t have them

*HSPU or variation of

*Do Strict pull ups or chest to bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

2 Rope Climbs

8 Jerks 135/95

*Sub do 4 Chin Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Burpee to 6″ target

8 Med Ball Over Shoulder 40/30

Accessory

Metcon (No Measure)

8 Rounds TABATA 10-20 Cycle on Assault Bike

Then

800m Run With Vest