2.27.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

How long have you been doing Crossfit?

Warm-up

Warm-up (No Measure)

250m Run

10 Burpees

15 Squats

20 Lunges

15 Ring Row

250m Run

Then

20 Good Mornings

Strength

Back Squat (6×2)

Metcon

Metcon (Time)

“Over the Box and Through the Woods”

4 Rounds For Time:

15 Front Squats 115/75

15 Box Jump Overs 24/20

250m Run

*17 Minute Cap