2.9.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What’s the most interesting thing you’ve read or seen this week?

Warm-up

Warm-up (No Measure)

400m Row

Sampson Lunge Down

Bear Crawl Back

Frankienstein Down

Broad Jump Back

Then with barbell

10 Rear rack strict press

10 OHS

30 Bent over row

Then Burgener Warm Up

Weightlifting

3 Position Snatch (1 Rep)

1 High Hang

1 Low Hang

1 Floor
17 Minutes

Metcon

Metcon (Time)

For Time:

21-15-9

Jerks 115/75

Pull Ups

*15 Minute Cap