2.16.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Do you chose honesty over others feelings?

Warm-up

Warm-up (No Measure)

TABATA 3 Times Through

Burpees

High Knees

Super Man Hold

Hollow Rocks

Then

12 Step Outs

12 Pigeons

Then With a Barbell

5 First Pull(Deadlift just pass knee)

5 Second Pull(knee to hips)

5 Clean Pull

5 Muscle Clean

5 Power

5 Full

Weightlifting

Clean (1 Rep)

*Every Other Minute 12:

Round 1: 80%

Round 2-3: 85%

Round 4-6: 90%

Metcon

Metcon (Time)

“There’s a Bear Out There!”

For Time:

15 Bear Complexes 115/75, 135/95

*15 Minute Cap

*Squat Clean Thruster will be accepted

*Each round must be completed without dropping the bar. If you drop during a round, you must start that round over

Accessory

Metcon (No Measure)

General:

4×10 DB Chest Press

Leaners:

WOD Only

Hybrid:

4×12 DB Chest Press

Gainers:

3 Sets of 21’s