4.13.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

The last time you had a really good time what was it you did?

Warm-up

Warm-up (No Measure)

250m Run

15 Cal Row

20 Air Squats

20 Lunges

20 KB DL

20 KB Swings

20 Sit Ups

Then

12 Step Out Circles

12 Pigeons

15 Banded Circles Left Right

Strength

Back Squat (3-3@75%, 2-2@80%, 10@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Forsaken”

AMRAP 10:

10 DB Deadlift 45/25

8 DB Power Clean

6 DB Front Squat

*2 Dumbbells

Accessory

Metcon (No Measure)

4 Rounds

12/10 Cal Bike

60 Second Slam Ball Hold 50/40

Hlod with both hands at stomach