4.6.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Why do you do Crossfit?

Warm-up (No Measure)

400m Run or Row

20 Light KB Swings

20 KB Push Press 10/10

50 Double Unders or singles

12 Sampson Lunges

12 Super Man Bannana

Then with a barbell

30 Beant Over Row

Strength

Deadlift (1 Rep)

17 Minutes to build to a single heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Press”

AMRAP 7:

10 DB Push Press 40//25

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Caja”

AMRAP 9:

12/10 Cal Row

10 Box Jump Overs 24/20

Accessory

Metcon (No Measure)

3 Rounds

500m Row

90 Seconds Between Rounds