Bear Flag CrossFit – CrossFit

Question of the Day

Warm-up (No Measure)

Would you rather be able to time travel into the past as a younger you with the knowledge you have now or be able to see into the future?


Warm-up (No Measure)

250m Row or Run

60 Double Unders or Singles

15 Ring Rows

10 Push Ups

12 Step Outs

15 Toe Touches

15 Good Mornings

Metcon Prep

Warm-up (No Measure)

15 Minutes to practice the movements in the workout. The coach will spend a few minutes on each movement.

Set of for metcon.

Metcon (AMRAP – Reps)

1 Minute at Each Station:

Med Ball Slam 40/30

Pull Ups (Rx+ Rope Climbs)

Push Ups

Double Unders


*4 Rounds

*May start at any station

*Score is total reps
Easiest thing to do is keep a running count each round. Note down you reps during rest, start count over after rest, add up all reps at the end. (should have 4 numbers to add at the end)


Metcon (No Measure)


4×12 Front Rack Supinated DB Lunge

Leaners: WOD Only


2000m Row


4×12 Front Rack Lunge