4.26.2018

Announcements

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Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Where is your favorite place to relax?

Warm-up

Warm-up (No Measure)

250m Run and Row

20 KB Seated on Floor Strict Press

20 Russian KB Swing

10 Scorpions

10 Pigeon

10 Step Outs

Metcon

Metcon (Time)

“Work Horse”

Every Other Minute 10:

50m Sled Sprint

45 Each side for men

25 Each side for women

*Score is slowest round

Metcon (Time)

“Grunt”

5 Rounds For Time:

8 Half Man Makers 45/25

200m Plate Carry 45/25

10 DB Front Rack Lunge

*17 Minutes

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

Accessory

Metcon (No Measure)

Recovery:

2000m Row at a slow pace. Just enough to sweat then 20 minutes of mobilizing