10.9.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 5

100m Run

3 Push Ups

6 KB Sings

9 Goblet Squats

Then

10 Sampson Lunges

10 Good Mornings (touch ground)

Then With Barbell

30 bent over rows

10 Strict Press

10 Low Hang Power Cleans

5 Low Hang Squat Cleans

Weightlifting

Squat Clean+Front Squat (1+1)

EOM 12

1 Squat Clean + 1 Front Squat
Increasing Weight as Desired

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Accessory

Metcon (No Measure)

4 Rounds

15 Glute Ham Raises on GHD with barbell hanging in hands

https://youtu.be/lUscu0-EzWs

12 Seated on Floor KB Strict Press