12/30.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

500m Run

10 Burpees

10 Lunges

10 Step Out

10 Push Ups

10 Ring Rows

20 Sit Ups

Metcon

Metcon (Time)

“Hell and High Water”

For Time With a Partner:

80 Toes to Bar

100 Wall Balls 20/14

1200m Row

60 Front Rack Lunges 95/65

80 Bar Over Burpees

800m Med Ball Carry 20/14

*No cap. You Will Finish.