3.29.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Question of the Day

Warm-up (No Measure)

What was your first Crossfit workour?

Warm-up

Warm-up (No Measure)

AMRAP 4

70m Run

8 KB Deadlift

3 Burpees

Then

12 Egg Roll To Middle

12 Iron Cross

12 Hallow Rocks

12 Super Man

12 Step Outs

Strength

Deadlift (2-2 @75%, 1-1@80%, 1-1@85%)

*Every Other Minute 12

*Follow the percentage scheme each round

Metcon

Metcon (AMRAP – Rounds and Reps)

“Do You Have the Fitness”

AMRAP 12:

8 KB Swings 53/35

8 Burpees

Accessory

Metcon (No Measure)

Rest