Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-10 Warm Up

2 Rounds

200m Run

5 Tripple Push UP Burpees

15 KB Swings

10-15 Deadlift Specific Warm up

15-18 Prep

18-35 Deadlift

35-52 Metcon

52-60 Cool Down

Question of the Day

Warm-up (No Measure)

Worst job you’ve ever had?


Deadlift (2-2-2@80%, 7@60%, 5@55%)

*17 Minutes

*Good control on the set of 7 and 5.


Metcon (AMRAP – Rounds and Reps)

“Johnny Ringo”

AMRAP 12 :

10 Hang DB Clean and Jerk 50/35

4 Triple Push Ups Burpees

*Hang DB Clean and Jerk must do 5 left then 5 right

*Triple Push Up Burpees= Drop into push up position, do 3 push ups, hope up and touch hands over head as to complete a burpee


Metcon (No Measure)

4×12 Bent Over Row

4×12 Good Mornings