1.06.2017

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

If you had to be trapped on and island with one of these people who would it be, Kim Jong-Un, Mini Me from Austin Powers or Flavor Flav? (You have to asnwer)

Warm-up

Warm-up (No Measure)

250m Run

Frankenstein Down

Bear Crawl Back

Side Shuffle Down and Back

Burpee Broad Jump Down

Lunge Back

Then

6 Inch Worms

10 Pigeons

20 Sit ups

Metcon

Metcon (Time)

“Not Lumberjack 20!”

For Time With a Partner:

Buy In: 60 Partner Med Ball Sit Ups 20/14

Then 8 Rounds

10 DB Burpee Deadlfits 20/30

200m Run

Buy Out: 60 Partner Med Ball Sit Ups

*Break up reps as desired

*Run together

*Med ball sit ups are 60 total not each

*No time cap