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12/18/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Bear Complex Warmup (No Measure)

Run 400m, Row 500 or Jump Rope 3 Min

w/ Empty Barbell

10 x Hang Cleans

10 x Push Press

10 x Backsquat

10 x Good Mornings

Strength

With a 15 minute running clock

warm up to 70% of 1RM Push Press

Then 8 Rounds of:

1 x Clean + 1 Strict Press & 2 Push Press

1 x Clean + 3 Push Jerk

Push Press

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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