4.16.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Which power would you choose,

pass out on command or teleport 5 feet at a time?

Warm-up

Warm-up (No Measure)

3 Rounds

5 Burpes

6 Leg Raise

7 Push Ups

Then

10 Step Out

10 Pigeon

Then With a Barbell

30 Barbell Row

5 High Hang Clean Pull

5 High Hang Muscle Clean

5 High Hang Power Clean

5 High Hang Sqaut Clean

Weightlifting

3 Position Clean (1@70%, 1-1@75%, 1-1@80%)

1 Rep from the high hang+1 from the low hang+1 form the ground. Catch all reps in a squat and all reps must be unbroken. No dumping bar between reps.

Metcon

Metcon (Time)

“18”

7 Rounds

10 DB Shoulder to Over Head 45/25 (5/5)

8 Toes to Bar

*15 Minutes

Accessory

Metcon (No Measure)

4 Rounds

Reverse Fly Till Failure

Narrow Grip Bench Till Failure