3.13.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Would you rather be able to vomit on command or pass out on command?

Warm-up

Warm-up (No Measure)

AMRAP 4

8 Cal Row

4 Burpees

8 Lunges

10 Air Squats

Then

Sampson Lunge Down

8 Step Outs

Squat Jump Back

8 Pigeon

Bear Crawl Down

15 Toe Touches

Tower Stretch Back

Strength

Front Squat (Every Other Minute 12: 1 Rep@80%)

Metcon

Metcon (Time)

“Bang Please!”

For Time:

30-25-20

Wall Ball Shots 20/14

15-12-9

Box Facing Burpees Box Jump Overs 24/20

*15 Minute Cap

Accessory

Metcon (No Measure)

General:

1200m Run With Vest on Maximum 20lbs

Leaners:

1200m Run With Vest on Maximum 20lbs

Hybrid:

EMOM 8

15/12 Cal Bike

Gainers:

4×12 Bent Over Row