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08/30/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Chumbawamba (No Measure)

Burpees
Planks
Mt. Climbers

WOD

Triple Couplet Partner or Single (AMRAP – Rounds and Reps)

10 min AMRAP
10 x Curtis P 75/55
30 x Air Squat
Rest 1 MIn

10 min AMRAP
15 x Thrusters 75/55
15 x Pull-Ups
Rest 1 Min

10 min AMRAP
20 x Back Squat 75/55
40 x Situps
Curtis P = Clean, Front rack lunge/lunge, Push Press

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