10.19.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

5 Min AMRAP

100m Row

4 SDLHP

6 Strict KB Press

6 Lunges

Then

Sampson Lunge Down/Back

Bear Crawl Down/Back

Then With a barbell

10 Push Press

5 Tall Jerks

5 Jerks any style

Weightlifting

Jerk (EOM 12: 1 Jerk)

You decide which jerk you prefer
*Not necessarily a 1 rep max

Metcon

Metcon (Time)

AMRAP 15:

350m Row

14 KB Lunge 44/25

12 SDLHP

Accessory

Metcon (No Measure)

15-20min Mobility or make up an accessory day