4.18.2018

Bear Flag CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 4

70m Run

6 KB Russian Swings

4 Burpees

Then

12 Iron Cross

12 Scorpion

8 Egg Roll To Middle

8 Inch Worm

5 Static Good Mornings (5 Seconds in down position)

Strength

Overhead Squat (EOM 12: 2 Rep)

*From the ground

Metcon

Metcon (Time)

“Cashing Out”

EOM 6:

100m Run

10 Over Head KB Lunge 53/35

*Score is fastest round

Then Rest 3 Minutes

Metcon (Time)

“Passing Out”

Every 4 Minutes for 8 Minutes:

200m Sprint

*Score is fastest round

Accessory

Metcon (No Measure)

TABATA 5

Plank

Hallow Rocks