11.108.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Run

Super Skip Down Back

High Knees Down Back

Inch Worm Down

Bear Crawl Back

Crouched Side Shuffle Down Back

Broad Jump Down Back

10 Strict Pull Ups

10 Scorpion

100m Run 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10/8 Cal Row

6 C2B Pull Ups

*Rx+ 3 Ring Muscle Up
*May do either metcon first. 10 minute rest between

Metcon

Metcon (Time)

Every 3 Minutes for 9 Minutes:

200m Sprint

*Score is best round
*May do either metcon first. 10 minute rest between

Accessory

Metcon (No Measure)

40 Reverse Fly

40 Glute Ham Raise on GHD

40 Barbell Bicep Curls

40 Skull Crushers