• 01/07/2015

    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: Bench Press (9×3 @ 65% of 1RM)

    WOD

    Metcon (Time)

    3 Rounds

    RX+ 135/95 RX 115/75 Scale A 95/55

    10 x Bent Over Rows

    20 x Pull-Ups

    20 x Sit-Ups

    10 x T2B

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