4.27.2018

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Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

If you could get one person in your life to do Crossfit who would it be?

Warm-up

Warm-up (No Measure)

4 Rounds

5 Burpees

5 PVC Thrusters

10 Ring Row

10 KB Siwngs

Then

20 Mountain Climbers

10 Step Outs

10 Knee Hugs

6 Wide stance inch worms

Strength

Deadlift (2-2@80%, 1-1-1@85%)

**17 Minutes**

Metcon

Metcon (Time)

“To the Slaughter”

For Time:

21 Thrusters 45/5

10 Lateral Bar Burpees

18 Thrusters 75/55

10 Lateral Bar Burpees

15 Thrusters 95/65

10 Lateral Bar Burpees

12 Thrusters 115/75

10 Lateral Bar Burpees

*17 Minutes

Accessory

Metcon (No Measure)

4 Rounds

15/12 Cal Bike

10 Hollow Rocks