10.14.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Run

15 Toe Touches

15 Self hugs

20 Lunges

20 Squats

Then

Team Relay Race

Teammate Runs 50m Passes off Marker

Repeat till all team members completed a 50m Run

Best two out of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 With a Partner:

6 Burpees Over Parallette

15 Air Squats

8 Push Ups

14 Lunges

*One Partner Completes a Round at a time

*Rx+ Wear 20lb Vest. Switch off every round