11.03.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 5:

10/8 Cal Row

6 PVC Thrusters

8 Ring Row

10 DB Strict press 5/5

Then

8 Inch Worm Step Outs

15 Banded Good Mornings

10 Pigeons

Strength

Front Squat (3@70%, 2@75%, 1-1@80%, 1@85%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory

Metcon (No Measure)

40 Ring Row with Feet on Box

40 Barbell Curls

40 GHD Sit Ups

40 Seated DB Press