3.21.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Question of the Day

Warm-up (No Measure)

What type of weather do you you hate the most?

Warm-up

Warm-up (No Measure)

Talk or text?

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 KB Deadlifts

12 Ring Row

Then

15 Good Mornings

12 Step Outs

12 Pigeons

12 Turn Outs on the rig

10 Strict Pull Ups

Strength

Metcon (Time)

Every 3 Minutes for 9 Minutes:

60 Second Deadlift Hold 205/145
Score is shortest time held. If you make all 3 rounds note your score as 1 minute.

Metcon

Metcon (Time)

“10-80”

Every 3 Minutes for 12 Minutes: 100m Run

10 Pull Ups

*Score is fastest round

Accessory

Metcon (No Measure)

40 Overhead KB Step Back Lunge