4.11.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Question of the Day

Warm-up (No Measure)

Are you addicted to Crossfit?

Warm-up

Warm-up (No Measure)

3 Rounds

30 Double Unders/Singles

10 Ring Row

Then

12 Step Outs

12 Iron Cross

12 Scorpion

Skills and Drills

Metcon

Metcon (Time)

“Face of Death”

For Time:

25/21 Cal Row

15 C2B Pull Ups/Rx+ 5 Rope Climb

20 Box Jump Overs 24/20

20/18 Cal Row

15 Pull Ups/Rx+ 8 Bar Muscle Ups

15 Box Jump Overs

15/12 Cal Row

10 Box Jump Overs

10 Chest to Bar/Rx+ 3 Rope Climb

*21 Minutes

*Stagger clock if needed

Accessory

Metcon (No Measure)

3 Rounds

10 Bent Over Row

10 Hollow Rocks