3.14.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

What really creeps you out?

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

14 Ring Row

8 KB Swings

8 KB Strict Press 4/4

Then

8 Inch Worm Step Outs

12 Banded Good Mornings

15 Glute Steps Left Right

Then With Barbell

5 High Hang Snatch Pull

5 High Hang Muscle Snatch

5 OHS

3 High Hang Full Snatch

3 Low Hang

Weightlifting

Snatch (1-1@80%, 1-1@85%, 1-1@90%)

17 Minutes

Metcon

Metcon (No Measure)

“Sabotage”

For 5 Minutes Complete as Many Rounds as Possible:

6 Pull Ups

10 Overhead Walking Plate Lunges 45/25

*2 Rounds

*2 Minute rest between rounds

*Each AMRAP scored separately

Metcon (AMRAP – Rounds and Reps)

Score 1: AMRAP 5

Metcon (AMRAP – Rounds and Reps)

Score 2: AMRAP 5

Accessory

Metcon (No Measure)

3 Rounds

100m Farmer Carry

15 GHD Sit Ups