4.25.2018

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Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Do you like to talk to people about Crossfit?

Warm-up

Warm-up (No Measure)

TABATA 3

Burpees

Lunges

Russian KB Swings

Then

8 Inch Worms

15 Banded Good Mornings

15 Banded Glute Steps Left Right

Strength

Metcon (Time)

“Work Horse”

Every Othr Minute 10:

50m Sled Sprint

*Score is slowest round

*Wieght is 45 each side men 25 each side ladies

Metcon

Metcon (Time)

“Grunt”

5 Rounds For Time:

8 Half Man Makers 45/25

200m Plate Carry 45/25

10 DB Front Rack Lunges

*20 Minute Cap

*Half Man Maker=Push Up, Row, Push Up, Row

Accessory

Metcon (No Measure)

4x50m Rear Rack Barbell Carry

@70-80% of Back Squat

*Set rack up outside and walk 25m down and back