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10/30/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Box Jump/ Deadlift (No Measure)

Pick 1

Row 500 / Run 400 / Jump Rope 3 min

2 Rounds

3 x Inch Worm Push-Ups

6 x Burpees

9 x Jump Squats

12 x Good Mornings

WOD

Colin’s Bday WOD (Time)

Colin’s Bday WOD

Aka Leg death by Colin

Individual or Partner

10 laps (2000m)

31 x Box Jumps 24/20

19 x Deadlifts 225/185

78 x Wall balls 20/14

36 x Pull ups

78 x Wall balls

19 x Deadlifts

31 x Box Jumps

10 laps (2000m) *RX Individual only

*Athletes competing this Saturday must scale weights and partner up.

If you can’t run an 8 minute mile and aren’t RXing anyway you will be scaling and not running the last 10 laps.

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