2.23.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

What is your biggest food weakness?

Warm-up

Warm-up (No Measure)

TABATA 4

Double Unders

Then

12 Sampson Lunges

12 Superman Banana

12 Iron Cross

Then with a barbell

Burgener Warm Up

Weightlifting

Hang Snatch (1 Rep)

17 Minutes

Metcon

Metcon (Time)

“Ground and Pound”

5 Rounds For Time:

12 Alternating DB Snatch 50/35

12 Over Head DB Lunge

40 Double Unders

*15 Minute Cap

Accessory

Metcon (No Measure)

General:

3 Rounds

12 Good Mornings

12 Glute Raises

Leaners:

60 Cal Bike

Hybrid:

3 Rounds

10 Cal Bike

250 m Run

Gainers:

3 Rounds

12 Reverse Fly

12 DB Curls