4.4.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

What’s the funnest part of doing Crossfit?

Warm-up (No Measure)

3 Rounds

100m Run

3 Burpees

6 Lunges

8 Sit Ups

Then

10 Step Out

10 Pigeon

10 Egg Roll to Middle

10 Scorpion Push Ups

Strength

Bench Press (3-3-3-2-2-1)

Metcon

Metcon (Time)

“Altered Carbon”

For Time:

18 Rear Rack Lunges

40 Sit Ups

250m Suitcase Carry 70/53

14 Rear Rack Lunges

30 Sit Ups

200m Suitcase Carry

10 Rear Rack Lunges

20 Sit Ups

100m Suitcase Carry

*20 Minutes

Accessory

Metcon (No Measure)

4 Rounds

:30 Hollow Rock Hold

:30 Plank On Elbows

:30 L Hang