12.16.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

Best 2 out of 3 “Slap Hands”

Best 2 out of 3 “Snatch”

500m Run

20 Air Squats

20 Sit Ups

15 Toe Touches

12 Step Outs

Metcon

Metcon (Time)

10 Rounds for time with partner:

20 Wall Ball Shots 20/14

30 Box Jump Overs 24/20

40 Sit Ups

*Share reps as desired

*One person working at a time

Metcon (Time)

10 Rounds for time with partner:

20 Wall Ball Shots 20/14

30 Box Jump Overs 24/20

40 Sit Ups

*Share reps as desired

*One person working at a time

Metcon (Time)

10 Rounds for time with partner:

20 Wall Ball Shots 20/14

30 Box Jump Overs 24/20

40 Sit Ups

*Share reps as desired

*One person working at a time