1.26.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

Would your rather a murderous clown that only you could see follows you around for 48 hours non stop or Freddy Krueger?

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

10 Air Squats

10 KB Siwngs

Then

12 Sampson Lunges

3 Position Egg Roll x4

6 Inch Worms

15 Toe Touches

30 Band Pull Aparts

15 Banded Good Mornings

Strength

Back Squat (1 Rep)

Not looking for a PR. Heaviest you can hit for the day in 17 minutes

Metcon

Metcon (Time)

“Two Saucy Broads”

For Time:

18-14-10-6

Power Snatch 95/65

Over Head Lunge

*15 Minutes

Accessory

Metcon (No Measure)

General:

4×12 Lawn Mowers

Leaners:

2000m Row

Hybrid:

3 Rounds

12 Lawn Mowers

15 Tricep Pull Downs With a Band

Gainers:

4×10 Incline Bench Press