12.29.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 5:

100m Run

8 Lunges

4 Burpees

Then

12 Pigeons

12 Step Outs

15 Banded Knee Step Left Right

20 Band Pull Aparts

Burgener Warm Up

Down Up x5

Down Up High Elbow x5

Muscle Snatch x5

1/4 Drop x3

Full Drop x3

Weightlifting

1 Low Hang Snatch + 1 Snatch (1+1)

Every Other Minute 14

Metcon

Metcon (Time)

For Time:

20 Power Clean Jerk 115/75, 135/95

20 Pull Ups

40 Box Jumps 24/20

20 Pull Ups

20 Power Clean and Jerk 115/75, 135/95

Accessory

Metcon (No Measure)

General: WOD Only

Leaners: WOD Only

Hybrid: WOD Only

Gainers: WOD Only