2.2.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What is most repulsive habit someone could have in you opinion?

Warm-up

Warm-up (No Measure)

400m Run

20 KB Swings

20 Up right row

20 Goblet Squats

Then

12 Step Out Hip Circles

6 Inch Worms

Then with barbell

20 Bent over row

15 Rear Rack Strict Press

Then Burgener Warm Up

Weightlifting

Snatch (1@80%, 1-1@85%, 1-1@90%)

*17 Minutes

Metcon

18.0 (Time)

For Time:

21-15-9

Alternating DB Snatch 50/35

Over Dumbbell Burpees

*12 Minute Cap
*Cannot switch hands over head. Must switch below eye level

*Stepping burpees will not be counted as Rx

Accessory

Metcon (No Measure)

Gneral:

3×12 Front Rack Lunge

Leaners:

4×12 Bent Over Row

Hybrid:

3 Rounds

10 DB Curls

10 Skull Crushers

General:

4×10 Seated DB Press