3.20.2018

Bear Flag CrossFit – CrossFit

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Warm-up (No Measure)

Turn invisible or be able to fly?

Warm-up

Warm-up (No Measure)

250m Run

10 Burpees

10 Air Squats

10 Lunges

10 Push Ups

10 Wall Balls

10 Sit Ups

10 Step Outs

10 Pigeons

10 Good Mornings

Metcon Prep

Warm-up (No Measure)

Complete 2 Rounds of

5 Wall Ball Shots 20/14

2 Power Jerks

4 Box Jump Overs 24/20

4 Ring Dips

20 Double Unders/40 Singles

*Complete first round at a warm up weight for the jerk then complete second round at WOD weight

Metcon

Metcon (Time)

“I Came, I Saw, I Conquered”

For Time:

80 Wall Ball Shots 20/14

-Rest 2 Min-

3 Rounds

6 Power Jerk 135/95, 185/135

15 Box Jump Overs 24/20

-Rest 2 Min-

3 Rounds

15 Ring Dips

40 Double Unders

*25 Minute Cap

Accessory

Metcon (No Measure)

60 Cal Assault Bike