1.31.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

Whats the most useful thing you own?

Warm-up

Warm-up (No Measure)

AMRAP 3:

Jog Down

4 Air Squats

Bear Crawl Back

2 Push Ups

Then

15 Banded Good Mornings

30 Band Pull Aparts

20 Band Presses each arm

Strength

Overhead Squat (5×1@80%)

*17 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“Pay the Man”

AMRAP 12 :

8 Pull Ups (Rx+ 4 Ring Muscle Ups)

8 Front Squats 115/75

Accessory

Metcon (No Measure)

General:

3 Rounds

10 DB Curls

10 Skull Crusshers

Leanrers: WOD Only

Hybrid:

4×10 Romanian Deadlift

Gainers:

4×10 Romanian Deadlift