12.21.2018

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 5

200m Row

4 Burpees

5 KB Swings

6 Lunges

Then

15 Good Mornings

10 Step Outs

20 Ring Row

10 Strict toes to bar or leg raises

Part A

Metcon (No Measure)

Bent Over Barbell Row 4×12

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 KB Swings 53/35

10 Box Jumps 24/20

10 Knees to Elbows

Accessory

Metcon (No Measure)

Geneeral: WOD Only

Leaners: WOD Only

Hybrid: WOD Only

Gainers: WOD Only