10.16.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

TABATA x3

Jog(long ways)

Toe Touches

Lunges

Broad Jumps

Then

10 Iron Cross

10 Pigeon

15 Banded Goodmornings

6 Inch Worms

15 KB Swings

15 Goblet Squats

15 KB Upright Row

Metcon Prep

Warm-up (No Measure)

3 Rounds

5 DB Power Clean

5 Box Jumps Overs

5 Cal Row

5 DB Dead Lift

*Use same weight you’ll be using for the workout

Metcon

Metcon (Time)

For Time:

40 DB Power Cleans

40 Box Jump Overs 24/20

30/27 Cal Row

200m DB Farmer Carry

30/27 Cal Row

40 Box Jump Over

40 DB Deadlift

*Deadlifts and Power Cleans front DB head touches floor every time.

*1/5 Body weight each hand (BW divided by 5)

* 25:00 Time Cap

Accessory

Metcon (No Measure)

4 Rounds

12 Lawn Mowers (each arm)

12 KB Floor Press

12 French Curls