2.20.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

How many friends do you still have from high school?

Warm-up

Warm-up (No Measure)

400m Run

Bear Crawl Down and Back

10 Air Squats

Side Shuffle Low Down and Back

10 Air Squats

Lunge Down Back

10 Air Squats

Then

8 Inch Worm Step Outs

15 Banded Good Mornings

Strength

Back Squat (5×5)

Metcon

Metcon (Time)

“Unforgivable”

4 Rounds for Time:

20 Wall Ball Shots 20/14

400m Run

*20 Minute Cap

Accessory

Metcon (No Measure)

General:

TABATA 10 Assault Bike

Leaners:

4 Rounds

60sec Plank

12 Cal Bike

Hybrid:

3×12 Over Head KB Step Back Lunge

Gainers:

4×12 Lawnmowers