12.22.2017

Bear Flag CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

15 Squats

15 KB Swings

10 KB Push Press

Then

12 Step Outs

12 Pigeons

15 Good Mornings

Then

Bergener Warm Up

Jump Shrug x5

Jump Shrug High Pull x5

Muscle Clean x5

1/4 Drop x3

Full Drop x3

Weightlifting

Clean & Jerk (1+1)

2 Cleans from the Floor + 1 Overhead Jerk
15 Minutes

Metcon

Metcon (Time)

For Time:

15 Deadlifts 135/95, 155/105

10 Jerks

400m Run

15 Deadliftts

10 Jerks

250m Run

15 Deadlifts

10 Jerks

200m Run

*17 Minute Cap

Accessory

Metcon (No Measure)

General: 4×12 Good Mornings

Leaners:

TABATA 8 Assault Bike

20-10 Cycle

Then 50 Cal Bike

Hybrid:

60 Ccal Assault Bike

Gainers:

4×12 DB Strict Press