• 01/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Black Betty (No Measure)

    (1st) Jumping Jacks

    (Black Betty)–> Burpees

    (2nd) Squats

    (Black Betty)–> Burpees

    (3rd) Sit-Ups

    (Music Change) –> Run

    (Black Betty)–> Burpees

    Pizza Delivery (No Measure)

    WOD

    Metcon (AMRAP – Reps)

    Teams of 3

    AMRAP 30

    40 x Wall Balls 20/14

    30 x Box Jumps 30/24

    20 x Burpees onto Plate

    10 x Squat Cleans 185/135

    20 x Pull-Ups

    30 x Deadlifts 185/135

    40 x Dubs or 120 singles

    Scale A 135/95

    Scale B 95/65

    *If you finish start over, score is total reps.

    1 x thru = 190 reps

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