10.23.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

60 Double Unders

20 Toe Touches

20 KB Swings

20 KB Seated Press 10/10

20 Ring Rows

Step Out Hips Circles 12/12

10 Iron Cross

8 Cobra to Downward Dog

Metcon Prep

Warm-up (No Measure)

3 Rounds

4 DL at WOD Weight

2 Box Jumps

2 Box Jump Overs

4 KB Snatch 2/2

Metcon

Metcon (Time)

4 Rounds For Time:

10 Deadlift 205/145

12 Box Jumps 24/20

Rest 3 Minutes Then:

3 Rounds

10 KB Snatch 53/35 (5/5)

10 Box Jump Overs 24/20

40 Double Unders (x2 Singles)

*20 Minute Time Cap

*KB Snatch does not need to touch floor

Accessory

Metcon (No Measure)

40 GHD Glute and Ham Raise

40 Hip Thrust

40 DB Reverse Fly