11.02.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 5:

100m Row

7 KB SDLHP

8 Lunges

9 Toe Touches

Then

12 Step Outs

12 Pigeons

Then With a Barbell

20 Bent Over Rows

15 Good Mornings

10 Strict Press

10 Rear Rack Push Press

Break

5 HH Snatch Pull

5 Low Hang Power Snatch

5 HH Full Snatch

Weightlifting

Snatch (2 Rep)

EOM 12: 2 Full Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

8 Front Rack Lunges 75/55

10 SDLHP

300m Row