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09/02/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Bench Warm Up (No Measure)

3 Rounds

10 x Jumping Jacks
10 x Arm Circles ea arm ea direction
10 x Push -Ups
10 x Band Pull-Aparts

Strength

DE: Bamboo bar KB Bench (10×3)

WOD

Metcon (AMRAP – Reps)

5 Rounds
:15 on :45 off

Ring Dips
KB Swings 50/35 RX+ 70/45
Box Jumps 24/20 RX+ 30/24

*No step ups this time, may step down.
If you need to step up use a smaller box

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