3.22.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

How did you find Crossfit?

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

10 KB Snatch

5 Leg Raises

Then

20 Squats

12 Iron Cross

20 Sit Ups

12 Step Outs

20 Sampson Lunges

12 Scorpion

Strength

Front Squat (5×2@80%)

15 Minutes

Metcon

Metcon (Time)

“Swang”

10 Knees to Elbow

14 DB Snatch 50/35

18/15 Cal Row

*17 Minute Cap

Accessory

Metcon (No Measure)

Rest/Recovery