• 01/06/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    9652 Warm Up (No Measure)

    3 Rounds

    9 x Burpees onto plate

    6 x OH plate lunges

    5 x Plate push press

    2 x Super slow squats w/plate

    WOD

    Fight Gone Bad 5 Rds (AMRAP – Reps)

    5 Rounds

    Wall-ball Shots (Reps), 20# /14#

    Sumo deadlift high-pull (Reps), 75#/55#

    Box Jumps, 24″/20″ (Reps)

    Push-press (Reps), 75#/55#

    Row (Calories)

    1-minute Rest

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