1.27.2018

Bear Flag CrossFit – CrossFit


Warm-up

Question of the Day

Warm-up (No Measure)

Would you rather have to eat donuts for a week strait or pizza?

(breakfast lunch dinner)

Warm-up (No Measure)

Partner Up

PA 100m Run

PB Burpees

Then Switch

PA 100m Run

PB Squats

Then Switch

PA 100m Run

PB Inch Worms

Then Switch

PA 100m Run

PB Toe Touches

Then Switch

Metcon

Metcon (No Measure)

“Cosmopolitan”

AMRAP 30 With a Partners:

0:00-10:00

10 Bar Facing Burpees

16 Push Press 75/55

10:00-20:00

100m Med Ball Carry 20/14

12 MB Clean 20/14

20:00-30:00

12 Wall Ball Shots 20/14

20 KB Swings 44/25

Metcon (AMRAP – Rounds and Reps)

AMRAP 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 3