10.30.2017

Bear Flag CrossFit – CrossFit


Warm-up

Strength

Deadlift (2@75%,1-1-1@80%, 1@90%)

17 Minutes

Metcon

Metcon (Time)

For Time:

18-15-9-6

Hand Release Push Up (Rx+ HSPU)

21-18-15-9

KBS 53/35, 70/53

21-15-9-6

Box Jumps 24/20
*20 Minute Time Cap

Accessory

Metcon (No Measure)

3×12 OH KB Step Back Lunge (one kb overhead one at your side. 12 lunges one leg and with on hand over head then switch)

3×12 Seated on floor kb strict press