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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 (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 (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)


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


Metcon (No Measure)


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