1.11.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What is your all time favorite song?

Warm-up

Warm-up (No Measure)

250m Row

250m Run

10 Push Ups

10 Burpees

20 KB Swings

20 KB Push Press 10/10

Heal toe walk across room

15 Toe touches

Strength

Strict Press (5×2)


15 Minutes

Metcon

Metcon (Time)

“Push Pull Run”

5 Rounds for Time:

15 Push Press 95/65

200m Run

15 Sumo Deadlift High Pull

*17 Minutes

Accessory

Metcon (No Measure)

General: 20 Minutes Mobilizing

Leaners: 12 Rounds TABATA Assault Bike

Hybrid: WOD Only

Gainers: WOD Only