3.26.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Question of the Day

Warm-up (No Measure)

What’s your guilty pleasure? (keep it PG)

Warm-up

Warm-up (No Measure)

TABATA 4

Jog

Burpees

KB Swings

Then

Spiderman crawl down

10 Squats

Inchworm back

10 Lunges

Broad Jump Down

10 Toe Touches

Knee Hug Back

Then with a Barbell

5 HH Snatch Pull

5 HH Muscle Snatch

5 Rear Rack Press

5 OHS

5 HH Power Snatch

5 HH Full Snatch

Weightlifting

1 Snatch + 1 OHS (1 Rep)

For weight. Record your heaviest lift.
*17 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“King of the Hill”

With 13 Minute Running Clock

Complete:

800m Row

Time Remaining AMRAP

10 KB Snatch 53/35 (5/5)

8 Box Jumps 24/20

*Reminder KB Does NOT need to touch the floor

Accessory

Metcon (No Measure)

3 Rounds

10 Chest Fly (Keep Light)

10 Reverse Fly