6.27.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-12 Warm Up

400m Run

10 Burpees

20 MB Over Shoulder 20/14

12 Step Out Good Mornings

12 Pigeons

10 Inch Worms

12-15 Prep

15-25 Part A

25-33 Rest/Recover/Final Prep

33-48 Mtcon

48-60 Cool Down

Metcon

100 Burpees For Time (Time)

For Time:

100 Burpees
In dedication to Michael Lopez. We got you bro.

Metcon (AMRAP – Rounds and Reps)

“Young Atlas”

AMRAP 13:

200m MB Carry 20/14 (any way)

10 Box Jump Overs 24/20