• 01/14/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper #1 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks

    20 x Pass Thrus

    10 x Pushups

    5 x Burpees

    Mobility

    Shoulders & Hips

    WOD

    Metcon (Time)

    21 x Power Snatch, 95/65

    21 x Burpees

    21 x T2B

    15 x OHS, 95/65

    15 x Burpees

    15 x T2B

    9 x Squat Snatch, 95/65

    9 x Burpees

    9 x T2B

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